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Podcasts for the endurance triathlete.

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Podcast Episode's:
6 Empowering Mantras and Lessons For 2021: Featuring Megan Flanagan of Strong Runner Chicks
<p>Megan Flanagan of Strong Runner Chicks joins host Tawnee Gibson for a special collaboration episode featuring some of their top empowering mantras and tips for a more successful 2021 and beyond. Megan is a former collegiate runner turned competitive trail, ultra, and OCR runner. She works in the healthcare industry alongside being a certified running [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/6-empowering-mantras-and-lessons-for-2021-featuring-megan-flanagan-of-strong-runner-chicks/">6 Empowering Mantras and Lessons For 2021: Featuring Megan Flanagan of Strong Runner Chicks</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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HPN 25: Spring Seasonal Eating Guide, Plus In Depth on The Science of Cravings and Creative Ways to Alleviate Stress
<p>sponsor image=&#8221;http://www.enduranceplanet.com/wp-content/uploads/UCAN-logo-rev-nutrition.jpg&#8221;]This episode is brought to you by the UCAN Company. UCAN is powered by SuperStarch, the fat-burning fuel of choice for metabolically efficient endurance athletes and health enthusiasts. UCAN now has a few new flavors of energy bars for you to try&#8212;salted peanut butter, chocolate almond butter and cherry almond&#8212;and new energy powders enhanced [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/hpn-25-spring-seasonal-eating-guide-plus-in-depth-on-the-science-of-cravings-and-creative-ways-to-alleviate-stress/">HPN 25: Spring Seasonal Eating Guide, Plus In Depth on The Science of Cravings and Creative Ways to Alleviate Stress</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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ATC 324: Recovery Intervals – How Much Rest Do You Need? And More on The Science and Art of Rest Sets and Avoiding Common Mistakes
<p>On this episode: Matt asks: Recovery intervals &#8211; what difference do they make in performance gains for endurance athletes? Hi! I&#8217;d love to hear more on the science of recovery intervals and why they matter so much (some say they matter even more than the work interval). What does &#8220;full recovery&#8221; mean? What difference to [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/atc-324-recovery-intervals-how-much-rest-do-you-need-and-more-on-the-science-and-art-of-rest-sets-and-avoiding-common-mistakes/">ATC 324: Recovery Intervals – How Much Rest Do You Need? And More on The Science and Art of Rest Sets and Avoiding Common Mistakes</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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Dr. Phil Maffetone 26: Self-Care During Uncertain Times, ‘Risk’ vs Reward of Wearables, Plus: Phil’s Daily Habits for Wellbeing
<p>On this episode with Dr. Phil Maffetone: Getting strong the &#8216;slow weights&#8217; way Phil&#8217;s new book on strength training: Get Strong (released Nov 2020) Why endurance athletes might reconsider 2-3x a week of heavy and/or intense strength training workouts mixed into their program How and what kind of strength training can inhibit aerobic fitness, and [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/dr-phil-maffetone-26-self-care-during-uncertain-times-risk-vs-reward-of-wearables-plus-phils-daily-habits-for-wellbeing/">Dr. Phil Maffetone 26: Self-Care During Uncertain Times, ‘Risk’ vs Reward of Wearables, Plus: Phil’s Daily Habits for Wellbeing</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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ATC 323: Get Those Glutes Firing, The Single Most Important ‘Rule’ To Success with High Volume MAF Training, Low Libido Problems, and More
<p>Introduction Tawnee recommends listening to this podcast with Michael A. Singer, author of The Untethered Soul: The Journey Beyond Yourself (help support the podcast by using this link!) Previous episode mentioned: ATC 315: Preconception and Postpartum Fitness Guidance, and &#8216;Rapid Fire&#8217; With Lucho: Altitude Masks, Run Power Meters, and More! Peter asks: &#8220;Get those glutes [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/atc-323-get-those-glutes-firing-the-single-most-important-rule-to-success-with-high-volume-maf-training-low-libido-problems-and-more/">ATC 323: Get Those Glutes Firing, The Single Most Important ‘Rule’ To Success with High Volume MAF Training, Low Libido Problems, and More</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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HPN 24: GI Stool Tests vs. Endoscopy/Colonoscopy, PPI Risks, Sports Nutrition for IBD/Colitis, and New Study Shows Eggs With Yolk Out Perform Egg Whites Only
<p>Welcome to episode 24 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: Introduction New study: Randomized control trail &#8211; &#8220;Whole Egg Vs. Egg White Ingestion During 12 weeks of Resistance Training in Trained Young Males&#8221; [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/hpn-24-gi-stool-tests-vs-endoscopy-colonoscopy-ppi-risks-sports-nutrition-for-ibd-colitis-and-new-study-shows-eggs-with-yolk-out-perform-egg-whites-only/">HPN 24: GI Stool Tests vs. Endoscopy/Colonoscopy, PPI Risks, Sports Nutrition for IBD/Colitis, and New Study Shows Eggs With Yolk Out Perform Egg Whites Only</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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ATC 322: Proper Pushups and Shoulder Health, Longest Brick Before Ironman (Also- Brick Options and Timing), Plus: Combining BQ Hopes With 140.6 Training
<p>Introduction Previous episode mentioned: HPN 23: Recovered From Amenorrhea? How to Maintain Hormones, Why It&#8217;s Important To Keep Your Period, and Mindfully Monitoring The Phases of Your Cycle with Complementary Training and Fueling Practices; Plus &#8211; Inside Tawnee&#8217;s Recent Bloodwork! Pushups, form &#38; shoulder health We&#8217;ve had a lot of people write in about doing [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/atc-322/">ATC 322: Proper Pushups and Shoulder Health, Longest Brick Before Ironman (Also- Brick Options and Timing), Plus: Combining BQ Hopes With 140.6 Training</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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Sock Doc 11: Is Adrenal Fatigue a Myth or Misnomer? A Deep Look At What’s Really Going on To Get You Relief
<p>Welcome back to another episode featuring Dr. Steve Gangemi, aka The Sock Doc. Steve is a holistic alternative health care doctor who runs a practice in Chapel Hill, North Carolina. Learn more about his practice at drgangemi.com and visit his many resources at sock-doc.com. On this episode: The Sock Doc wears Xero Shoes for his [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/sock-doc-11-is-adrenal-fatigue-a-myth-or-misnomer-a-deep-look-at-whats-really-going-on-to-get-you-relief/">Sock Doc 11: Is Adrenal Fatigue a Myth or Misnomer? A Deep Look At What’s Really Going on To Get You Relief</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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ATC 321: Core Conditioning After Kids, Nutrition and Pace Planning For Run Relays, and Periodizing for MTB Stage Races and Run PRs
<p>Maggie asks: Mom of 4, Need help with core! Hi guys, I recently started listening to your podcast the past couple weeks after I signed up for an Ironman 70.3.  I’ve always been fairly athletic but I’ve been busy with having babies and my career.  My kids are currently 10,8,4 and 2 and I had [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/atc-321-core-conditioning-after-kids-nutrition-and-pace-planning-for-run-relays-and-periodizing-for-mtb-stage-races-and-run-prs/">ATC 321: Core Conditioning After Kids, Nutrition and Pace Planning For Run Relays, and Periodizing for MTB Stage Races and Run PRs</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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HPN 23: Recovered From Amenorrhea? How To Maintain Healthy Hormones, Why It’s Important To Keep Your Period, and Mindfully Monitoring The Phases of Your Cycle with Complementary Training and Fueling Practices; Plus – Inside Tawnee’s Recent Bloodwork!
<p>Welcome to episode 23 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: Tawnee &#38; Julie discuss Tawnee’s recent InsideTracker blood test with her InnerAge 2.0 results &#8211; a brief analysis of findings by Tawnee [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/hpn-23-recovered-from-amenorrhea-how-to-maintain-healthy-hormones-why-its-important-to-keep-your-period-and-mindfully-monitoring-the-phases-of-your-cycle-with-complementary-training-and-fueling/">HPN 23: Recovered From Amenorrhea? How To Maintain Healthy Hormones, Why It’s Important To Keep Your Period, and Mindfully Monitoring The Phases of Your Cycle with Complementary Training and Fueling Practices; Plus – Inside Tawnee’s Recent Bloodwork!</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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ATC 320: How Much Mg To Reduce Soreness? Plus: Extreme Cold Weather Training Tips (and Cautions), and Feeling Burnt Out Yet Motivated
<p>Study mention (followup to ATC 319): Effects of Magnesium Supplementation on Muscle Soreness and Performance &#8220;In this double-blind study, subjects were matched to a treatment group (Mg) (n 5 11) or a placebo (Pla) (n 5 11) group based off-dietary recall analyses. Subjects in the Mg group consumed 350 mg·d21 (total of 10 days) of [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/atc-320-how-much-mg-to-reduce-soreness-plus-extreme-cold-weather-training-tips-and-cautions-and-feeling-burnt-out-yet-motivated/">ATC 320: How Much Mg To Reduce Soreness? Plus: Extreme Cold Weather Training Tips (and Cautions), and Feeling Burnt Out Yet Motivated</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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HPN 22: The Rise of Health & Nutrition Coaching — An Inside Look at Our Process and Tips for Coach-Client Success
<p>Welcome to episode 22 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: Tawnee and family are in Montana; podcasting live with Julie! It&#8217;s great to be able to share a run with a friend. If [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/hpn-22-the-rise-of-health-nutrition-coaching-an-inside-look-at-our-process-and-tips-for-coach-client-success/">HPN 22: The Rise of Health & Nutrition Coaching — An Inside Look at Our Process and Tips for Coach-Client Success</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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ATC 319: Practical Ways To Recover Better (Especially For Masters Athletes), How To Know How Fat Adapted You Are, and More!
<p>On this episode: Anonymous asks: Are you fat-adapted? I&#8217;m a new listener. How does someone know if they are fat-adapted? I&#8217;m in my mid-40s and started running two years ago. I&#8217;ve done a few half marathons and have maintained a good base by running 20-25 miles a week. Long runs are around 10 miles. I&#8217;ve [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/atc-319-practical-ways-to-recover-better-especially-for-masters-athletes-how-to-know-how-fat-adapted-you-are-and-more/">ATC 319: Practical Ways To Recover Better (Especially For Masters Athletes), How To Know How Fat Adapted You Are, and More!</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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HPN 21: Fall Seasonal Food Guide (Try These 5!), Plus: The Latest Publications on Vegan Diets, Bone Density and Iron Deficiency for Female Athletes
<p>Welcome to episode 21 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: Julie went on a solo backpacking trip! The calorie-dense foods that she eats during a trip like this include: Annie&#8217;s Macaroni and Cheese [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/hpn-21-fall-seasonal-food-guide-try-these-5-plus-the-latest-publications-on-vegan-diets-bone-density-and-iron-deficiency-for-female-athletes/">HPN 21: Fall Seasonal Food Guide (Try These 5!), Plus: The Latest Publications on Vegan Diets, Bone Density and Iron Deficiency for Female Athletes</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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ATC 318: The Link Between Libido and Intensity, ‘Mistakes’ That Could Sabotage Runs, and More
<p>Intro: Our heart goes out to all the communities impacted by the forest fires in California. A quick follow-up to ATC&#8217;s 317: The 3-Minute Burpee Test (discussed after the rapid fire questions) Rapid Fire Questions for Lucho: What are your top book recommendations and/or best books you&#8217;ve recently read? (Does not have to be about [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/atc-318-the-link-between-libido-and-intensity-mistakes-that-could-sabotage-runs-and-more/">ATC 318: The Link Between Libido and Intensity, ‘Mistakes’ That Could Sabotage Runs, and More</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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Lawrence Van Lingen: Discover Your Inner Ability – Run Better, Move Better, Breathe Better, Feel Better
<p>We are joined by Lawrence van Lingen, originally from South Africa and current resident of Laguna Beach, CA. Lawrence is a movement specialist and specializes in structural integration; he has helped thousands of runners to overcome injuries, transcend athletic achievement and be healthier—from amateur athletes to seasoned professionals at the top level of endurance sport. He is [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/lawrence-van-lingen-discover-your-inner-ability-run-better-move-better-breathe-better-feel-better/">Lawrence Van Lingen: Discover Your Inner Ability – Run Better, Move Better, Breathe Better, Feel Better</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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ATC 317: The 3-Minute Burpee Test- How Do You Score? Plus: New Data on Physical Activity’s Role In All-Cause Mortality, Tips to Deal With Extreme Heat & Humidity, and Speed Talk With Lucho
<p>Intro Tawnee and her family have started full-time vanlife. See more of the journey and the &#8220;why now?&#8221; on her Instagram account. And don&#8217;t forget: Lucho&#8217;s on IG now too! Study Discussion #1  International Standards for the 3-Minute Burpee Test: High- Intensity Motor Performance What the Coaches say: This study aimed to develop international standards [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/atc-317/">ATC 317: The 3-Minute Burpee Test- How Do You Score? Plus: New Data on Physical Activity’s Role In All-Cause Mortality, Tips to Deal With Extreme Heat & Humidity, and Speed Talk With Lucho</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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HPN 20: Can a Low-Lectin Diet Help Heal Autoimmunity? Plus: Probiotics to Increase Nutrient Absorption and Creatine For Plant-Based Diets
<p>Intro Julie’s followup on her plant-based experiment, with outcomes of the 30 days and her plans going forward. Study Discussion Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review “Creatine supplementation in vegetarians increased total creatine, creatine, and phosphocreatine concentrations in vastus lateralis and gastrocnemius muscle, plasma, and red blood cells, [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/hpn-20-can-a-low-lectin-diet-help-heal-autoimmunity-plus-probiotics-to-increase-nutrient-absorption-and-creatine-for-plant-based-diets/">HPN 20: Can a Low-Lectin Diet Help Heal Autoimmunity? Plus: Probiotics to Increase Nutrient Absorption and Creatine For Plant-Based Diets</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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ATC 316: Do Vasectomies Affect Performance? (Lucho Shares His Experience) Plus: Coffee Talk and Programming Effective Recovery
<p>Announcements: Browse our gear enduranceplanet.com/gear &#8211; new athletic t-shirts that are super nice, beanies, visors and variety of baby and children’s clothing. And our shop page: enduranceplanet.com/shop &#8211; Check out new products and classic favorites! Lucho Rapid Fires: Where did you get the nickname Lucho? Last name used to be Luchinski. Somewhere around 2004, a cycling [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/atc-316-do-vasectomies-affect-performance-lucho-shares-his-experience-plus-coffee-talk-and-programming-effective-recovery/">ATC 316: Do Vasectomies Affect Performance? (Lucho Shares His Experience) Plus: Coffee Talk and Programming Effective Recovery</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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Sock Doc 10: $@#% That Pain in the Knee! How To Heal Your IT Band Syndrome, Chondromalacia Patella and ‘Runner’s Knee’ Issues
<p>Welcome back to another episode featuring Dr. Steve Gangemi, aka The Sock Doc. Steve is a holistic alternative health care doctor who runs a practice in Chapel Hill, North Carolina. Learn more about his practice at drgangemi.com and visit his many resources at sock-doc.com. We&#8217;ve included some of his articles and videos that pertain to [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/sock-doc-10-that-pain-in-the-knee-how-to-heal-your-it-band-syndrome-chondromalacia-patella-and-runners-knee-issues/">Sock Doc 10: $@#% That Pain in the Knee! How To Heal Your IT Band Syndrome, Chondromalacia Patella and ‘Runner’s Knee’ Issues</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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ATC 315: Preconception and Postpartum Fitness Guidance, and ‘Rapid Fire’ With Lucho: Altitude Masks, Run Power Meters, and More!
<p>Announcements Check out our fabulous EP Gear at enduranceplanet.com/gear &#8211; we have fresh, new athletic T-shirts that are comfy and breathable, beanies, visors and variety of baby and children’s clothing. Also head over to our Shop page where we have some updated offers for you guys, including the wonderful products by Mt. Capra who have top-of-the-line [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/atc-315-preconception-and-postpartum-fitness-guidance-and-rapid-fire-with-lucho-altitude-masks-run-power-meters-and-more/">ATC 315: Preconception and Postpartum Fitness Guidance, and ‘Rapid Fire’ With Lucho: Altitude Masks, Run Power Meters, and More!</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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HPN 19: Potato Purée vs. Sports Gels Put To The Test, ‘Cleaning Up’ A Poopy Problem, and Cultivating A Healthy Mindset For A Healthier Body
<p>Welcome to episode 19 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. Intro Julie shares with us a bit about her journey with chilblains, and her experiment with a 30-day vegan diet. You may follow Julie along in [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/hpn-19-potato-puree-vs-sports-gels-put-to-the-test-cleaning-up-a-poopy-problem-and-cultivating-a-healthy-mindset-for-a-healthier-body/">HPN 19: Potato Purée vs. Sports Gels Put To The Test, ‘Cleaning Up’ A Poopy Problem, and Cultivating A Healthy Mindset For A Healthier Body</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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ATC 314: Top Workouts to Improve Threshold, How To Structure a Base Phase, and Finding A Compatible Coach
<p>Intro Discussion Dopamine and screen time: learn more from Lucho on his Twitch. Tips on how to guide your child&#8217;s athleticism and development. Josh asks: Programming a triathlon base phase Hi, I am 38 years old and venturing into being self-coached with a little more structure rather than following random plans. I&#8217;m doing this as [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/atc-314-top-workouts-to-improve-threshold-how-to-structure-a-base-phase-and-finding-a-compatible-coach/">ATC 314: Top Workouts to Improve Threshold, How To Structure a Base Phase, and Finding A Compatible Coach</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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Carrie Cheadle: Injuries and Setbacks Suck, Leveling Up Our Mental State Can Help Us Rebound From Tough Times And Be Hardier Athletes
<p>Carrie Cheadle is a Certified Mental Performance Consultant and author. She&#8217;s also been on Endurance Planet twice before, click here for her past appearances. Her most recent book, Rebound, is the topic of this episode and takes you through the mental training that complements healing from injury. And not just injury&#8211;the tools Carries presents transcend [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/carrie-cheadle-injuries-and-setbacks-suck-leveling-up-our-mental-state-can-help-us-rebound-from-tough-times-and-be-hardier-athletes/">Carrie Cheadle: Injuries and Setbacks Suck, Leveling Up Our Mental State Can Help Us Rebound From Tough Times And Be Hardier Athletes</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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ATC 313: The Overtraining-Oxidative Stress Connection, A 30% Rule For Running–What Is It and Who Should Follow It, And Why Now The Time To Focus On Those Weaknesses
<p>Intro A fun challenge because why not: How close can you get to running 10k on the dot without looking at your GPS or watch? The rules are: NO well-known routes, it must include hills and of course you can not have a stopwatch or a map! Cover your watch. Press start and run until [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/atc-313-the-overtraining-oxidative-stress-connection-a-30-rule-for-running-what-is-it-and-who-should-follow-it-and-why-now-the-time-to-focus-on-those-weaknesses/">ATC 313: The Overtraining-Oxidative Stress Connection, A 30% Rule For Running–What Is It and Who Should Follow It, And Why Now The Time To Focus On Those Weaknesses</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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HPN 18: Summer’s Best–Food As Medicine With These 5 Seasonal Picks, Plus: Gut Healing After Antibiotics
<p>Welcome to episode 18 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: Seasonal Eating Guide &#8211; Summer: Raspberries Resistant starch source, along with other berries too! Berry Polyphenols Inhibit α-Amylase in Vitro: Identifying Active Components in [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/hpn-18-summers-best-food-as-medicine-with-these-5-seasonal-picks-plus-gut-healing-after-antibiotics/">HPN 18: Summer’s Best–Food As Medicine With These 5 Seasonal Picks, Plus: Gut Healing After Antibiotics</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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ATC 312: How 4-Second Sprints Can Transform Health (And Prevent You From Sitting For Too Long), Getting Back To Exercise as PLAY, Building a Smart Weekly Schedule, and More
<p>Intro Discussion: Covid &#38; Movement via Garmin Article from Garmin about health trends since COVID Steps decreased 12% in April But workout activity steps increase 24% People exercising more to offset less movement? Epidemiological studies indicate that most American adults sit for a least 10 hours a day  Prolonged sitting leads to increased risks for [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/atc-312-how-4-second-sprints-can-transform-health-and-prevent-you-from-sitting-for-too-long-getting-back-to-exercise-as-play-building-a-smart-weekly-schedule-and-more/">ATC 312: How 4-Second Sprints Can Transform Health (And Prevent You From Sitting For Too Long), Getting Back To Exercise as PLAY, Building a Smart Weekly Schedule, and More</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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Sock Doc 9: Mastering Melatonin and Sleep (Without Supplementing), Being Weary of CBD, Hypermobile Athletes and the Estrogen Connection, and More
<p>Dr. Steve Gangemi, aka The Sock Doc, is back on to discuss sleep habits, supplementing, CBD, and more. Steve is a holistic alternative health care doctor who runs a practice in Chapel Hill, North Carolina. Learn more about his practice at drgangemi.com and visit his many resources at sock-doc.com. On this episode: Do you have [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/sock-doc-9-mastering-melatonin-and-sleep-without-supplementing-being-weary-of-cbd-hypermobile-athletes-and-the-estrogen-connection-and-more/">Sock Doc 9: Mastering Melatonin and Sleep (Without Supplementing), Being Weary of CBD, Hypermobile Athletes and the Estrogen Connection, and More</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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Dr. Phil Maffetone 25: Steps To Naturally Overcome Seasonal Allergies, Social Distancing From Sugar, and More
<p>We are back with Dr. Phil Maffetone to discuss some of his new published articles and help you get to the bottom of your seasonal allergies. Topics discussed: Phil Maffetone and Paul Laursen: Maximum Aerobic Function: Clinical Relevance, Physiological Underpinnings, and Practical Application Phil Maffetone and Paul Laursen: The Perfect Storm: Coronavirus (Covid-19) Pandemic Meets [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/dr-phil-maffetone-25-steps-to-naturally-overcome-seasonal-allergies-social-distancing-from-sugar-and-more/">Dr. Phil Maffetone 25: Steps To Naturally Overcome Seasonal Allergies, Social Distancing From Sugar, and More</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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HPN 17: Don’t Let Runner’s Diarrhea Ruin Your Mojo, Plus: Carb Periodization vs. Chronic LCHF and Managing ‘Calorie Quality’ For High Energy Needs
<p>Welcome to episode 17 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: Julie is using this book: Training for the Uphill Athlete for her 50k training plan. Sarah asks: Managing caloric intake Hey all, [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/hpn-17-dont-let-runners-diarrhea-ruin-your-mojo-plus-carb-periodization-vs-chronic-lchf-and-managing-calorie-quality-for-high-energy-needs/">HPN 17: Don’t Let Runner’s Diarrhea Ruin Your Mojo, Plus: Carb Periodization vs. Chronic LCHF and Managing ‘Calorie Quality’ For High Energy Needs</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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ATC 311: Badass Bricks, Data Anxiety, Training For Life vs. A Race, The ‘1/5 Rule’ For Bike-Run Balance, and More!
<p>Intro: Lucho is LiveStreaming on Twitch. You can contact him there and ask any questions (or make fun of him 😉 Tawnee’s Quarantine Bike/Run/ST Brick Each 20’ bike is executed as the following, increasing intensity each set as desired: 5&#8242; warmup 10&#8242; low cadence climbing/rolling hills 5&#8242; high cadence 90+ (note- the actual intensity/watts/HR on [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/atc311/">ATC 311: Badass Bricks, Data Anxiety, Training For Life vs. A Race, The ‘1/5 Rule’ For Bike-Run Balance, and More!</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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Chris Kelly & Julian Abel: Coming Together in the Coronavirus Era
<p>Navigating through the coronavirus era with compassion and success is the theme for this episode. Our guests today are Dr. Julian Abel, of Compassionate Communities, who recently joined us for a podcast on social connections and their benefit for health, performance and longevity. Well ironically this show debuted right before the COVID19 pandemic unfolded, and [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/chris-kelly-julian-abel-coming-together-in-the-coronavirus-era/">Chris Kelly & Julian Abel: Coming Together in the Coronavirus Era</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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ATC 310: Strength Training Makes Sense For Endurance Athletes So Why Do So Many Plans Lack It? Plus: What the ‘Drop Off’ In MAF Pace Means, And Learning When You Should Call It Quits On A Workout
<p>Announcements Lucho is LiveStreaming on Twitch. You can contact him there and ask any questions. Tawnee is making a weekly EP Zwift ride! Follow EP on Instagram for more details. Andrew asks: Daily Double and MAF Drop-off Hey guys, I recently started listening to your show and am really loving it. I&#8217;m a physical therapist [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/atc-310-strength-training-makes-sense-for-endurance-athletes-so-why-do-so-many-plans-lack-it-plus-what-the-drop-off-in-maf-pace-means-and-learning-when-you-should-call-it-quits-on-a-workout/">ATC 310: Strength Training Makes Sense For Endurance Athletes So Why Do So Many Plans Lack It? Plus: What the ‘Drop Off’ In MAF Pace Means, And Learning When You Should Call It Quits On A Workout</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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HPN 16: Dialing in Diet For MAF Training, What An Average Day of Healthy Fat Intake Looks Like, And Troubleshooting Stalled Weight Loss in An Ironman Athlete
<p>Welcome to episode 16 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: Jaquelyn asks: Diet Approach while MAF Training Hey Tawnee! I’ve loved the podcast for many many years. I&#8217;m a long distance triathlete [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/hpn-16-dialing-in-diet-for-maf-training-what-an-average-day-of-healthy-fat-intake-looks-like-and-troubleshooting-stalled-weight-loss-in-an-ironman-athlete/">HPN 16: Dialing in Diet For MAF Training, What An Average Day of Healthy Fat Intake Looks Like, And Troubleshooting Stalled Weight Loss in An Ironman Athlete</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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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
<p>Introduction Tawnee shares her wisdom about working from home (she&#8217;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&#8217;ve been a fan since 2011 and I listen to all (well almost all) of your podcasts. These days I&#8217;m training for Boston. [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/atc-309-endurance-into-your-50s-from-sub-330-marathons-to-the-80-20-maf-approach-plus-try-this-intuitive-week-of-training-to-customize-your-aerobic-zone/">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</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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Brie Wieselman: Postpartum Recovery Plan – A Functional Health Approach For Athletic Mamas and Baby’s Wellbeing
<p>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 [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/brie-wieselman-postpartum-recovery-plan-a-functional-health-approach-for-athletic-mamas-and-babys-wellbeing/">Brie Wieselman: Postpartum Recovery Plan – A Functional Health Approach For Athletic Mamas and Baby’s Wellbeing</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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ATC 308: Coronavirus Adjustments–‘Safe’ Exercise Guidelines, Adapting To Your New Race Season, and Mentally Managing Abrupt Changes
<p>Announcement: The April 18th MAF meetup is cancelled for now. Article discussion: The right kind of exercise to help boost your immune system &#8220;The compelling link between physical activity and the body&#8217;s defense system.&#8221; This one is super in-depth! Upper-respiratory infections increased when no exercise was present. Hard exercise (marathon distance) also increased likelihood of [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/atc-308-coronavirus-adjustments-safe-exercise-guidelines-adapting-to-your-new-race-season-and-mentally-managing-abrupt-changes/">ATC 308: Coronavirus Adjustments–‘Safe’ Exercise Guidelines, Adapting To Your New Race Season, and Mentally Managing Abrupt Changes</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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Lexi Miller: Eating Disorders in Endurance Sports–Common Traits Between ‘Good Athletes’ and ED Patients, Risk Factors, The Road to Recovery, and Pursuing Health
<p>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. &#160; [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/lexi-miller-eating-disorders-in-endurance-sports-common-traits-between-good-athletes-and-ed-patients-risk-factors-the-road-to-recovery-and-pursuing-health/">Lexi Miller: Eating Disorders in Endurance Sports–Common Traits Between ‘Good Athletes’ and ED Patients, Risk Factors, The Road to Recovery, and Pursuing Health</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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ATC 307: Tapering Ain’t Easy, Here Are Some Strategies To Help You Nail It, Plus: Maintaining An Endurance Base When Goals Stray,
<p>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 &#8211; I really appreciate your work! My main question is:  How much endurance training is needed weekly [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/atc-307-tapering-aint-easy-here-are-some-strategies-to-help-you-nail-it-plus-maintaining-an-endurance-base-when-goals-stray/">ATC 307: Tapering Ain’t Easy, Here Are Some Strategies To Help You Nail It, Plus: Maintaining An Endurance Base When Goals Stray,</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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HPN 15: Is Keto Bad For Bone Health? Plus: The Risks of Intermittent Fasting For Female Athletes (And Why We Say ‘A Hard No’)
<p>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 [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/hpn-15-is-keto-bad-for-bone-health-plus-the-risks-of-intermittent-fasting-for-female-athletes-and-why-we-say-a-hard-no/">HPN 15: Is Keto Bad For Bone Health? Plus: The Risks of Intermittent Fasting For Female Athletes (And Why We Say ‘A Hard No’)</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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ATC 306: How Not To Be A Stressed Out Athlete, Long Run Duration For Masters Marathoners, A Healthy Blend of MAF & Sprints, and More
<p>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 &#8220;what it takes&#8221; and also no stranger to pushing yourself beyond what is healthy, like Dr. Phil Maffetone said- fit but unhealthy [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/atc-306-how-not-to-be-a-stressed-out-athlete-long-run-duration-for-masters-marathoners-a-healthy-blend-of-maf-sprints-and-more/">ATC 306: How Not To Be A Stressed Out Athlete, Long Run Duration For Masters Marathoners, A Healthy Blend of MAF & Sprints, and More</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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Dr. Julian Abel: Compassion and Social Connections To Enhance Performance (And Boost Health & Longevity)
<p>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 [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/dr-julian-abel-compassion-and-social-connections-to-enhance-performance-and-boost-health-longevity/">Dr. Julian Abel: Compassion and Social Connections To Enhance Performance (And Boost Health & Longevity)</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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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?
<p>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 [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/atc-305-the-case-for-strength-training-even-when-research-says-it-doesnt-help-realistic-race-goals-approaching-youth-sport-coaches-and-24-hours-of-pullups-say-what/">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?</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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HPN 14: Are Your Symptoms Histamine Intolerance? Plus: Hair Loss in Women (Reasons and Fixes), and Cutting Food Costs While Keeping Quality High
<p>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 [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/hpn-14-are-your-symptoms-histamine-intolerance-plus-hair-loss-in-women-reasons-and-fixes-and-cutting-food-costs-while-keeping-quality-high/">HPN 14: Are Your Symptoms Histamine Intolerance? Plus: Hair Loss in Women (Reasons and Fixes), and Cutting Food Costs While Keeping Quality High</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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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
<p>Intro MAF meetup was a success! Floris Gierman &#8220;won&#8221; with the best MAF pace. He&#8217;s a passionate student of MAF and you can check him out here: https://extramilest.com and https://extramilest.com/podcast/ Mike C. asks: Curved treadmills- are they harder, same, worse and should we tailor workouts? Thank you for the fantastic podcast and recommendations.  Due to [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/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/">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</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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Paul Laursen: HIIT It! How (and Why) To Add High-Intensity Interval Training to Your Endurance Program with Success
<p>Paul Laursen is an author, scientist, coach and entrepreneur who&#8217;s back on the podcast to discuss his latest project that&#8217;s years in the making, one of the most comprehensive resources on high-intensity interval training to ever exist, called HIIT Science. To find out more, head to their website, hiitscience.com, for their free blog and resources, [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/paul-laursen-hiit-it-how-and-why-to-add-high-intensity-interval-training-to-your-endurance-program-with-success/">Paul Laursen: HIIT It! How (and Why) To Add High-Intensity Interval Training to Your Endurance Program with Success</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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ATC 303: Should You Increase Your Stride Length or Stride Rate? How To Prep For Hot Race When, Baby, It’s Cold Outside, and Getting in Vertical Training Without Hills
<p>James Proctor asks: Training in Cold Climate for a Hot Weather Race While my question is specific to one race, I think that triathletes from close to half or one third of the country have pondered this issue. I got a medical deferral to Ironman Arizona 2020 and I have purchased a plan on Training [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/atc-303-should-you-increase-your-strength-length-or-stride-rate-how-to-prep-for-hot-race-when-baby-its-cold-outside-and-getting-in-vertical-training-without-hills/">ATC 303: Should You Increase Your Stride Length or Stride Rate? How To Prep For Hot Race When, Baby, It’s Cold Outside, and Getting in Vertical Training Without Hills</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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HPN 13: Seasonal Eating Guide Pt 1, Why B12 May Not Just Be About Diet and How To Maintain Healthy Levels, Collagen vs. Whey Protein, and More
<p>Welcome to episode 13 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: Brain says: A Followup “Thanks” From HPN 11 Tawnee &#38; Julie thank you so much for this episode. The last few months [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/hpn-13-seasonal-eating-guide-pt-1-why-b12-may-not-just-be-about-diet-and-how-to-maintain-healthy-levels-collagen-vs-whey-protein-and-more/">HPN 13: Seasonal Eating Guide Pt 1, Why B12 May Not Just Be About Diet and How To Maintain Healthy Levels, Collagen vs. Whey Protein, and More</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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ATC 302: What it Takes To Shave an Hour Off a Marathon PR, Building Durability (For Fewer Injuries!), Achilles and Calf Maintenance You Need To Do, and More
<p>Announcements MAF Meetup! Join us for a MAF run in Orange County, Calif! Tawnee is organizing a MAF run meet up at the Laguna Beach High School track on Jan. 11 at 8am PT. Get there a bit early, as we plan to start the MAF run on the track at 8. There is free [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/atc-302-what-it-takes-to-shave-an-hour-off-a-marathon-pr-building-durability-for-fewer-injuries-achilles-and-calf-maintenance-you-need-to-do-and-more/">ATC 302: What it Takes To Shave an Hour Off a Marathon PR, Building Durability (For Fewer Injuries!), Achilles and Calf Maintenance You Need To Do, and More</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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Jill Miller: Prevention and Healing of Diastasis Recti During Pregnancy and Postpartum and the Crucial Role of Proper Breathing
<p>Our guest on this episode is Jill Miller, a pain-relief and wellness expert with 29 years of corrective movement expertise that forges links between the worlds of yoga, massage, athletics, and pain management. Her signature self-care fitness programs, Yoga Tune Up® and The Roll Model® are found at gyms, yoga studios, hospitals, athletic training facilities [&#8230;]</p> The post <a href="https://www.enduranceplanet.com/jill-miller-prevention-and-healing-of-diastasis-recti-during-pregnancy-and-postpartum-and-the-crucial-role-of-proper-breathing/">Jill Miller: Prevention and Healing of Diastasis Recti During Pregnancy and Postpartum and the Crucial Role of Proper Breathing</a> first appeared on <a href="https://www.enduranceplanet.com">Endurance Planet</a>.
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