The PILLAR Performance Podcast

Welcome to episode 2 of Training Science Summaries (TSS), a monthly series where we break down research into actionable tips to boost your performance.0:00 - 8:20 Athlete Durability8:21 - 16:00 Thresholds16:01 - 31:15 Ice BathsStudies Discussed:How durable are you really?Hunter, B. et al. Durability as an Index of Endurance Exercise Performance: Methodological Considerations. Experimental Physiology, 2025. DOI: 10.1113/EP092120 https://physoc.onlinelibrary.wiley.com/doi/10.1113/EP092120How effective is the talk test? Foster, C. et al. Physiological Drift During Steady-State Exercise Based on the Incremental Talk Test. Human Movement, 2025. DOI: 10.5114/hm/199730. https://hummov.awf.wroc.pl/Physiological-drift-during-steady-state-exercise-based-on-the-incremental-talk-test,199730,0,2.htmlIce baths dampen resistance training-induced hypertrophyPiñero, A. et al. Throwing Cold Water on Muscle Growth: A Systematic Review with Meta‐Analysis of the Effects of Postexercise Cold Water Immersion on Resistance Training‐Induced Hypertrophy. European Journal of Sport Science, 2024. DOI: 10.1002/ejsc.12074. https://onlinelibrary.wiley.com/doi/full/10.1002/ejsc.12074Dr Dan Plews: https://www.instagram.com/theplews/Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠ Instagram:⁠ ⁠https://www.instagram.com/pillarperformance_/ Tiktok:⁠ ⁠ https://www.tiktok.com/@pillarperformance STRAVA:⁠ ⁠ https://www.strava.com/clubs/1108245

In this episode of the Pillar Performance Podcast, we're joined by Dr. Darren Candow, a renowned expert in exercise science and nutrition. As a Professor at the University of Regina and leader of the Aging Muscle and Bone Health Laboratory, Dr. Candow's research focuses on improving musculoskeletal health through exercise and nutrition. With over 70 peer-reviewed papers on creatine, he shares his extensive knowledge on its benefits for athletic performance, aging, and overall health. Chapters00:00 The Evolution of Creatine Research03:01 Understanding Creatine: Production and Benefits05:47 Creatine and Exercise: The Synergistic Effect09:09 Creatine's Role in Bone Health11:55 Creatine for Aging and Longevity14:56 Creatine in Endurance Sports18:10 Dosing Strategies for Creatine20:58 The Impact of Creatine on Performance24:02 Timing and Synergy with Other Nutrients30:25 Caffeine and Creatine: A Tug of War32:36 Understanding Creatine: Forms and Efficacy35:12 Creatine for Children: Myths and Benefits37:37 Creatine in Pregnancy: Emerging Research41:20 Gender Differences in Creatine Response44:22 Creatine for the Elderly: Addressing Sarcopenia46:48 Cycling Creatine: Is It Necessary?48:09 Creatine and Hydration: Myths Debunked50:15 Creatine's Role in Inflammation and Recovery51:44 Supplement Stack: What Else to Consider?Dr. Darren Candow: https://www.instagram.com/dr.darrencandow/?hl=enDr Dan Plews: https://www.instagram.com/theplews/Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠ Instagram:⁠ ⁠https://www.instagram.com/pillarperformance_/ Tiktok:⁠ ⁠ https://www.tiktok.com/@pillarperformance STRAVA:⁠ ⁠ https://www.strava.com/clubs/1108245 

Welcome to the first episode of Training Science Summaries (TSS), a monthly series where we break down research into actionable tips to boost your performance. In this episode, Dr. Dan Plews and I explore durability in endurance sports—what it is, why it matters, and how to train it. We discuss the role of strength training in running economy, the importance of training frequency and duration, and the often-misunderstood concept of zone two training.Chapters00:00 Introduction to Science Summaries04:00 Understanding Durability in Endurance Sports11:51 The Role of Strength Training in Enhancing Durability23:54 Strength Training and Plyometrics25:41 Weekend Warrior vs Elite Amateur Training26:06 Training Frequency and Performance Outcomes28:11 The Importance of Training Duration30:27 Catching Up on Missed Training Sessions32:53 Balancing Training and Nutrition34:46 Understanding Zone Two Training35:10 Defining Zone Two Training39:18 The Dynamics of Training ZonesDr Dan Plews: https://www.instagram.com/theplews/Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠ Instagram:⁠ ⁠https://www.instagram.com/pillarperformance_/ Tiktok:⁠ ⁠ https://www.tiktok.com/@pillarperformance STRAVA:⁠ ⁠ https://www.strava.com/clubs/1108245 

In this episode, Dr. Dan Plews speaks with Andrew Koutnik, award winning Ph.D researcher with a remarkable journey from obese adolescence to elite athlete and researcher. Andrew has collaborated with institutions like Harvard, Johns Hopkins, NASA, and the Department of Defense - Specializing in type 1 diabetes, metabolic health and performance optimization.Topics Covered:- Impact of diabetes on athletic performance.- Rising obesity rates in type 1 diabetics.- Role of carbohydrates in high-intensity exercise.- Fat oxidation and endurance performance.- Misconceptions about high-carb diets for elite athletes.- Importance of metabolic health and balanced training for strength and endurance.Chapters00:00 Introduction and Background of Andrew Koutnik05:09 The Impact of Type 1 Diabetes on Athletic Performance10:13 Understanding Obesity in Type 1 Diabetes14:53 Carbohydrates and High-Intensity Performance20:03 The Role of Fat Oxidation in Performance24:57 The Ironman Study: Methodology and Findings29:54 Carbohydrate Supplementation and Performance35:12 Conclusions and Future Directions44:50 Understanding Muscle Glycogen Depletion50:42 The Role of Carbohydrates in Performance58:58 The Importance of Blood Glucose Levels01:06:46 The Dangers of Following Elite Athlete Guidelines01:19:41 Balancing Strength and Endurance TrainingDr Dan Plews: https://www.instagram.com/theplews/Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠ Instagram:⁠ ⁠https://www.instagram.com/pillarperformance_/ Tiktok:⁠ ⁠ https://www.tiktok.com/@pillarperformance STRAVA:⁠ ⁠ https://www.strava.com/clubs/1108245 

In this episode of the Pillar Performance Podcast, Dr. Dan Plews welcomes Dr. Eric Helms, a prominent figure in the field of natural bodybuilding and muscle growth. The conversation explores the differences between strength training and hypertrophy, emphasizing the importance of understanding these concepts for athletes and fitness enthusiasts alike. They explore the role of supplements, particularly creatine, in enhancing athletic performance and its emerging benefits for cognitive health protein requirements for muscle gains, especially in the context of endurance athletes. The discussion highlights practical dietary strategies for athletes to optimize their nutrition and the significance of third-party testing for supplements.In the PILLAR Podcast we sit down with leaders in their field of research and high performance as well as the founders and builders of the companies that exist within the high performance sporting ecosystem. At PILLAR we are on a mission to get athletes to their start line in the best condition. Enable that by developing clinical micronutrition and performance health supplements across sleep, recovery, inflammation, energy and immunity. Dr Eric Helms: https://www.instagram.com/helms3dmj/Dr Dan Plews: https://www.instagram.com/theplews/Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠ Instagram:⁠ ⁠https://www.instagram.com/pillarperformance_/ Tiktok:⁠ ⁠ https://www.tiktok.com/@pillarperformance STRAVA:⁠ ⁠ https://www.strava.com/clubs/1108245 Podcast:⁠ ⁠⁠⁠⁠https://podcasters.spotify.com/pod/show/pillarperformance

In this podcast, PILLAR Head of Research Dr Dan Plews sits down with world leading Collagen expert Dr Keith Baar. Dr Baar received his PhD from the University of Illinois where he discovered the molecular signal that causes load-induced muscle hypertrophy. Dr Baar is a Professor at the University of California, he a renowned scientist in the emerging field of molecular exercise physiology and is leading a team of researchers attempting to develop ways to improve muscle, tendon, and ligament function.  In this conversation, Prof. Keith Baar discusses his extensive research on molecular signaling, muscle growth, the intricacies of collagen supplementation and the role of connective tissues in athletic performance.  Takeaways Molecular signaling plays a crucial role in muscle growth. mTOR activation is essential for protein synthesis and muscle adaptation. Connective tissues require specific training stimuli for optimal adaptation. Collagen supplementation can support connective tissue health and performance. Athletes often train too much without adequate recovery. The balance between injury and adaptation is vital for performance. Isometric training can enhance tendon integrity and strength. Nutritional timing is important for maximizing training benefits. Collagen is a unique protein that supports various tissues in the body. Combining whey protein with collagen can enhance connective tissue synthesis. Taking collagen before training can enhance its benefits. Timing of collagen intake is crucial for tendon health. Research on collagen and tendon adaptation is ongoing. Exercise type influences collagen synthesis effectiveness. Collagen should ideally come from skin-based sources. Daily collagen intake should be consistent for best results. Caffeine can inhibit collagen synthesis if consumed in excess. Training should focus on long-term adaptation, not just immediate performance. Vitamin C is essential for effective collagen synthesis. Future research may yield vegan collagen alternatives. Chapters 00:00 Introduction to Molecular Signaling in Performance 07:03 Understanding Muscle Growth and mTOR Activation 14:04 The Role of Connective Tissues in Athletic Performance 22:07 Exploring Collagen and Its Impact on Athletes 38:29 Optimizing Collagen Supplementation Timing 39:58 Research on Collagen and Tendon Health 40:42 Challenges in Collagen Studies 41:49 Exercise Modality and Collagen Synthesis 43:47 Choosing the Right Collagen Source 44:17 Daily Collagen Intake Strategies 45:52 Caffeine's Impact on Collagen Synthesis 47:35 Training for Long-Term Adaptation 51:20 The Role of Vitamin C in Collagen Synthesis 56:50 Types of Collagen and Their Efficacy 01:01:40 Future of Vegan Collagen Sources Gatorade paper - Minimizing Injury and Maximizing Return to Play: Lessons from Engineered Ligaments: ⁠https://pmc.ncbi.nlm.nih.gov/articles/PMC5371618/⁠ Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠  Instagram:⁠ ⁠https://www.instagram.com/pillarperformance_/  Tiktok:⁠ ⁠ https://www.tiktok.com/@pillarperformance  STRAVA:⁠ ⁠ https://www.strava.com/clubs/1108245  Podcast:⁠ ⁠⁠⁠⁠https://podcasters.spotify.com/pod/show/pillarperformance⁠

In this episode of the Pillar Performance podcast, Dr. Dan Plews hosts Martin Walter and Ulrike Braun from Gelita to discuss the significance of collagen and specially Tendorforte in nutrition and its applications in sports and health. They explore the differences between collagen, gelatin, and collagen peptides, the history of Gelita, and the specific benefits of their product Tendafort for athletes. The conversation highlights the importance of collagen in connective tissue health, injury prevention, and the engineering of collagen for targeted benefits. In this conversation, Dr. Dan Plews, Ulrike Braun, and Martin Walter discuss the significance of collagen supplementation in athletic performance, injury prevention, and recovery. They explore the differences between collagen and whey protein, optimal dosages, and the importance of consistency in training. The discussion also highlights the broader benefits of collagen for all populations, including its role in combating sarcopenia and improving overall quality of life as one ages. Takeaways Collagen is crucial for connective tissue health. Gelita has a long history in the collagen market. Collagen peptides are more effective than gelatin for supplementation. Different collagen types target specific body functions. Tendoforte is designed specifically for athletes' needs. Collagen supplementation can aid in injury recovery. The body continuously remodels collagen in response to stress. Collagen can be sourced from various animals, each with unique benefits. Research shows collagen peptides stimulate collagen production in the body. Proper collagen supplementation can reduce injury risk in athletes. Consistency in training is crucial for performance. Collagen can aid in injury prevention for all types of injuries. Collagen and whey protein can be complementary in a diet. Daily intake of collagen is recommended for optimal benefits. Collagen helps improve recovery from muscle soreness. Collagen supplementation can benefit older adults and combat sarcopenia. The unique amino acid profile of collagen supports connective tissue health. Timing of collagen intake can influence its effectiveness. Research supports the use of collagen for muscle mass increase. Collagen supplementation is beneficial for both athletes and non-athletes. Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠ Instagram:⁠ ⁠https://www.instagram.com/pillarperformance_/  Tiktok:⁠ ⁠ https://www.tiktok.com/@pillarperformance  STRAVA:⁠ ⁠ https://www.strava.com/clubs/1108245  Podcast:⁠ ⁠⁠⁠https://podcasters.spotify.com/pod/show/pillarperformance

In this episode, Scott Dickens shares his inspiring journey from childhood swimmer to professional athlete and Director of Business Development of FORM Swim Goggles. He discusses his early passion for swimming, Olympic aspirations, and diverse career paths, including finance and sales. Scott highlights FORM Swim Goggles' innovative technology, which features a heads-up display for real-time data, making it a game-changer for swimmers. The company has evolved into a comprehensive swim training platform, targeting elite athletes, triathletes, and fitness enthusiasts, with a focus on the triathlon market. Scott also covers challenges in pricing and market perception, recent approval from World Triathlon, and FORM's mission to enhance endurance sports performance through cutting-edge biometrics. Takeaways Scott Diggins started swimming at a young age and quickly progressed through swimming lessons. He excelled in swimming and set his sights on the Olympics. After finishing his swimming career, Scott explored different career paths before pursuing an MBA. He joined FORM Swim Goggles, a sports tech company that specializes in smart goggles with a heads-up display. Form has evolved from a product that provided real-time biometric feedback for swimming to a comprehensive swim training platform. Their target market right now is the triathlon market, as they understand the importance of technology and data in that space. FORM has an omnichannel strategy to educate and reach consumers, including small retailers and larger chains. They have recently obtained approval from World Triathlon for their Smart Swim goggles, which is a significant win for the triathlon community. FORM's focus is on elevating the performance of endurance sports through real-time biometrics, and they have exciting plans for the future. Chapters 00:00 Introduction and Background 07:18 Transitioning from Talent to Passion 14:02 Introduction to Form Swim Goggles 32:34 Omnichannel Approach: Educating and Reaching Consumers 40:56 Approval from World Triathlon: A Significant MilestonePILLAR Performance  Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠ Instagram:⁠ ⁠https://www.instagram.com/pillarperformance_/  Tiktok:⁠ ⁠ https://www.tiktok.com/@pillarperformance  STRAVA:⁠ ⁠ https://www.strava.com/clubs/1108245  Podcast:⁠ ⁠⁠https://podcasters.spotify.com/pod/show/pillarperformance FORM Swim Website: https://www.formswim.com/ Instagram: https://www.instagram.com/formswim/

In this episode of the PILLAR Podcast, Dr Dan Plews uncovers Tommy's background as a neuroscientist and athlete, including his experience in rowing and his current work in Formula One. They also delve into the topic of athletes' fitness and health, highlighting the trade-offs and challenges in maintaining both. They discuss the importance of nutrient density, the balance between minimising relative energy deficiency and getting the right nutrients, and the underlying fat phobia in the sports community.  Maintaining brain health as we age involves stimulating the brain through learning and new experiences. It is important to maintain a healthy vascular system to ensure proper blood flow to the brain. Nutrients such as B vitamins, omega-3, vitamin D, iron, and magnesium play a crucial role in brain health.  Social connection and community involvement are also important for brain health and overall well-being. The conversation explores the impact of social isolation on health, the importance of community, and the role of various nutrients in brain health. It discusses the evolutionary response to social stress and isolation, which can lead to immune system shifts and increased inflammation.  The conversation also highlights the importance of cognitive stimulation through activities like music, language learning, and sports. It emphasises the need to challenge oneself and engage in activities that are outside of one's comfort zone. The role of B vitamins, omega-3 fatty acids, and magnesium in brain health is also discussed. Takeaways Tommy is a neuroscientist and an athlete with a background in rowing and current work in Formula One. Athletes' fitness and health are not always the same, and there are trade-offs in maintaining both. Nutrient density is important for athletes, but it can be challenging to balance with caloric needs. There is an underlying fat phobia in the sports community that affects athletes' dietary choices. Stimulate the brain through learning and new experiences to maintain cognitive function. Maintain a healthy vascular system to ensure proper blood flow to the brain. Include nutrients such as B vitamins, omega-3, vitamin D, iron, and magnesium in the diet for brain health. Social connection and community involvement are important for brain health and overall well-being. Social isolation can lead to immune system shifts and increased inflammation. Engaging in cognitive stimulation through activities like music, language learning, and sports is important for brain health. B vitamins, omega-3 fatty acids, and magnesium play a role in brain health. Testing and maintaining adequate levels of these nutrients is crucial for optimal brain function. Chapters 00:00 Introduction and Connection 03:09 Tommy's Background as a Neuroscientist and Athlete 06:16 Dr. Dan Plews' Introduction to Tommy's Work 21:57 Challenges of Nutrient Density and Caloric Needs 24:26 The Underlying Fat Phobia in the Sports Community 47:41 Maintaining Brain Health Through Stimulation and Learning 50:20 The Role of a Healthy Vascular System in Brain Health 52:06 The Importance of Social Connection for Brain Health 54:01 Social Isolation and Community 56:09 Cognitive Stimulation 01:00:40 B Vitamins, Homocysteine, and Cognitive Decline 01:05:41 Omega-3s and Homocysteine Levels 01:11:48 The Role of Magnesium in Brain Health PILLAR Performance  Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠ Instagram:⁠ ⁠https://www.instagram.com/pillarperformance_/  Tiktok:⁠ ⁠ https://www.tiktok.com/@pillarperformance  STRAVA:⁠ ⁠ https://www.strava.com/clubs/1108245  Podcast:⁠ ⁠https://podcasters.spotify.com/pod/show/pillarperformance Dr Dan Plews: https://www.instagram.com/theplews/ Dr Tommy Wood: https://www.instagram.com/drtommywood/

In this conversation, Dr. Dan Plews interviews Greg Peoples about the role of Omega-3 fatty acids in sports nutrition. They discuss the differences between EPA and DHA, the importance of Omega-3s in physiology, and the benefits for athletes. They also explore the Omega-3 index, supplementation, and the optimal dosage for athletes.  The conversation highlights the need for consistent intake of Omega-3s and the potential benefits for recovery, muscle soreness, and cardiovascular health. Omega-3 fatty acids play a crucial role in inflammation and recovery for athletes.  The ratio between EPA and arachidonic acid is important for balancing pro-inflammatory and anti-inflammatory responses. The ideal ratio is around 11:1. Rugby league players in Australia had a ratio of 11, while college NFL players in the US had a ratio of 35 due to their high intake of Omega-6 fats.  Supplementing with Omega-3s can reduce muscle soreness and improve recovery time. The quality and composition of Omega-3 supplements vary, so it's important to choose a reputable brand. Chapters 00:00 Introduction and Background 07:41 Differences Between EPA and DHA 14:18 Importance of Omega-3s for Athletes 18:18 Low Omega-3 Index in Athletes 23:24 Supplementation and Dosage 25:57 Omega-6 to Omega-3 Ratio 38:53 The Importance of the EPA to Arachidonic Acid Ratio 45:12 Reducing Muscle Soreness and Improving Recovery with Omega-3s 53:41 Choosing the Right Omega-3 Supplement 01:08:44 The Future of Omega-3 Research Takeaways Omega-3 fatty acids, specifically EPA and DHA, play important roles in physiology and have different functions in the body. The Omega-3 index, which measures the percentage of EPA and DHA in red blood cells, is a useful biomarker for assessing Omega-3 status. Consistent intake of Omega-3s is important for athletes, and a minimum dose of 1000 mg is recommended. Taking Omega-3 capsules with food can enhance absorption and utilization. Vegan athletes may have lower levels of EPA and DHA and should consider alternative sources, such as algal supplements. The ratio of omega-6 to omega-3 fatty acids in the diet is also important, and reducing omega-6 intake from processed foods can be beneficial. The ratio between EPA and arachidonic acid is important for balancing pro-inflammatory and anti-inflammatory responses. Supplementing with Omega-3s can reduce muscle soreness and improve recovery time for athletes. The optimal dosage for athletes is around 5,000 milligrams of Omega-3s per day. Choosing a reputable brand of Omega-3 supplements is important due to variations in quality and composition. PILLAR Performance Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠ Instagram:⁠ ⁠https://www.instagram.com/pillarperformance_/ Tiktok:⁠ ⁠ https://www.tiktok.com/@pillarperformance STRAVA:⁠ ⁠ https://www.strava.com/clubs/1108245 Podcast:⁠ ⁠https://podcasters.spotify.com/pod/show/pillarperformance Dr Dan Plews: https://www.instagram.com/theplews/

In this episode of the Pillar Performance Podcast, Dr. Dan Plews interviews Mikki Williden, a nutritionist and expert in sports nutrition. They discuss various topics including their personal journeys in the low-carb high-fat space, the importance of protein in an athlete's diet, and the impact of stress on productivity and health. Mikki emphasizes the need for context-specific nutrition recommendations and highlights the role of protein in recovery and body composition. They also touch on the challenges of meeting high protein requirements and provide tips for incorporating more protein into the diet Chapters 00:00 Introduction and Catching Up 03:03 Evolution of Nutrition Views: Low-Carb High-Fat 09:30 Shift to Protein-Centric Nutrition 20:33 Challenges and Tips for Meeting High Protein Requirements 24:25 The Benefits of Increasing Protein Intake 34:33 Debunking Myths: Protein Intake and Kidney Health 43:12 Understanding the Relationship Between Protein and Cancer 46:21 Considering Individual Differences in Nutrition 48:16 Understanding FODMAPs and their Impact 50:27 Individualizing Protein Intake 53:24 Exploring the Benefits of Supplements 59:06 The Importance of Tracking Food Intake 01:04:03 Discovering Micopedia: A Podcast for Health and Nutrition Takeaways - Protein is essential for athletes and plays a crucial role in recovery and body composition. - The recommended protein intake for endurance athletes is around 1.2-1.4 grams per kg of body weight, but higher protein intake may be necessary for athletes with high training loads or following a low-carb diet. - Stress has a significant impact on productivity and health, and it is often overlooked in favor of focusing solely on diet and exercise. - Context-specific nutrition recommendations are essential, as there is no one-size-fits-all approach. - Meeting high protein requirements can be challenging, but it is possible with proper planning and incorporating protein-rich foods into meals and snacks. Increasing protein intake can lead to a leaner body shape and increased satiety. - Protein is more metabolically costly to digest compared to carbohydrates and fats, resulting in fewer available calories. - There is no evidence to support the myth that high protein intake damages the kidneys or causes cancer. - Individual differences should be considered when determining dietary needs, and auto-regulation is important. - For female athletes, there is no clear evidence to suggest that they need to do anything different from male athletes in terms of nutrition, but adjustments can be made based on individual experiences during different phases of the menstrual cycle. - FODMAPs, which are fermentable carbohydrates, can cause bloating and gastrointestinal issues in some people. It's important to be aware of FODMAP content in sports drinks and consider alternatives during training. Inflammation can be higher during the luteal phase of the menstrual cycle due to increased estrogen levels. Making dietary changes to reduce inflammation can be beneficial. - Supplements like black currant and magnesium can have potential benefits for athletes, but individual responses may vary. It's important to consider the quality and absorption of supplements. - Tracking food intake through a food diary can provide valuable insights into nutrient intake and help identify deficiencies or imbalances. It can also help educate individuals about their food choices and portion sizes. PILLAR Performance Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠ Instagram:⁠ ⁠ https://www.instagram.com/pillarperformance_/ Tiktok:⁠ ⁠ https://www.tiktok.com/@pillarperformance STRAVA:⁠ ⁠ https://www.strava.com/clubs/1108245 Podcast:⁠ ⁠https://podcasters.spotify.com/pod/show/pillarperformance Mikki Williden: https://www.instagram.com/mikkiwilliden/ Dr Dan Plews: https://www.instagram.com/theplews/

In this conversation, Dom D'Agostino discusses his background in nutrition and neuroscience, his research on ketosis and its therapeutic effects, and the use of ketones in fueling performance. They explore the benefits of ketones for endurance athletes, the importance of metabolic flexibility, and the role of ketone supplementation. They also touch on the adaptation to ketosis, the dawn effect, and the relationship between ketones and exercise. The conversation concludes with a discussion on the intersection of strength training and endurance sports. In this conversation, the guest discusses his experience with specific movements in weightlifting and the benefits of incorporating different exercises to address weaknesses. The conversation then shifts to the topic of carbohydrate metabolism and the controversy surrounding high carbohydrate consumption in endurance sports. The guest shares his perspective on the importance of glycemic control and the potential long-term effects of high carbohydrate intake. They also discuss the use of supplements such as magnesium, alpha lipoic acid, and omega-3 fatty acids for performance and recovery. Takeaways - Ketosis can have therapeutic effects on the brain and body, stabilizing brain energy metabolism, neurotransmitter systems, and blood flow to the brain. - Endurance athletes can benefit from training their bodies to use fat as fuel and optimizing their glycemic control through carbohydrate titration. - Ketone utilization improves with sustained ketosis, allowing the body to produce and dispose of ketones more efficiently. - The dawn effect, a spike in cortisol in the morning, can impact ketone and glucose levels. - Strength training and endurance sports can complement each other, with power-to-weight ratio being a key factor in performance. In weightlifting, it is important to address weaknesses by incorporating different exercises that target specific movements and improve stability. - Ketone esters may have potential benefits for athletic performance, but it is important to use them strategically and avoid high levels that can cause an acidic load and impair performance. - The controversy surrounding high carbohydrate consumption in endurance sports highlights the need for individualized approaches and the consideration of glycemic control. - Supplements such as magnesium, alpha lipoic acid, and omega-3 fatty acids can play a role in performance and recovery. Chapters 00:00 Introduction and Background 05:26 Fueling Performance with a Super Fuel 13:12 Optimizing Performance for Endurance Athletes 27:56 Ketone Utilization and Adaptation 30:33 The Role of Carbohydrates and Timing 35:25 The Intersection of Strength Training and Endurance Sports 38:18 Addressing Weaknesses in Weightlifting 39:37 Exploring the New Endurance Sport: High Rocks 41:57 The Potential Benefits and Strategic Use of Ketone Esters for Athletic Performance 47:28 The Controversy of High Carbohydrate Consumption in Endurance Sports 50:53 The Role of Supplements in Performance and Recovery PILLAR Performance Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠ Instagram:⁠ ⁠ https://www.instagram.com/pillarperformance_/ Tiktok:⁠ ⁠ https://www.tiktok.com/@pillarperformance STRAVA:⁠ ⁠ https://www.strava.com/clubs/1108245 Podcast:⁠ ⁠https://podcasters.spotify.com/pod/show/pillarperformance Dom D'Ogastino: https://www.instagram.com/dominic.dagostino.kt/ Dr Dan Plews: https://www.instagram.com/theplews/

Alex de Boer, an entrepreneur in the triathlon industry, began his journey selling wetsuits at triathlon events and eventually secured a license with Ironman, building it into Europe's leading wetsuit brand. After Ironman sold the license, he founded his own brand, De Boer, which focuses on high-end, innovative wetsuits and swimwear for triathletes and swimmers. Emphasising customer relationships and empowerment, Alex's story highlights the importance of seizing opportunities and following one's passion. De Boer, driven by a commitment to making athletes faster in the water, started with Jan Frodeno's endorsement of the Fjord 1.0 wetsuit. The brand has since partnered with top athletes like Daniela Ryf and Ben Kanute and aims to be one of the top swim brands globally. Takeaways - Seize opportunities and take risks in entrepreneurship - Building relationships with customers is crucial - Allow customers to make their own decisions - Passion for innovation drive success of De Boer wetsuits to fulfil their mission of making athletes faster in the water. - Partnerships with top athletes have helped drive product improvements. - The company is expanding into the swimwear market. Chapters 00:00 Introduction and Background 02:48 The Journey from Selling Wetsuits to Building a Brand 11:19 The Power of Seizing Opportunities 16:08 Passion and Innovation: Keys to Success in the Wetsuit Business 28:07 Recognizing a Gap in the Market 33:53 Creating the De Boer Brand 39:18 Aiming for Olympic Gold in 2028 PILLAR Performance Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠ Instagram:⁠ ⁠ https://www.instagram.com/pillarperformance_/ Tiktok:⁠ ⁠ https://www.tiktok.com/@pillarperformance STRAVA:⁠ ⁠ https://www.strava.com/clubs/1108245 Podcast:⁠ ⁠https://podcasters.spotify.com/pod/show/pillarperformance De Boer https://deboerwetsuits.com/ https://www.instagram.com/deboerswim/

In this episode, PILLAR's Head of Research Dr Dan Plews interviews Hunter McIntyre, a world champion in HYROX. Hunter shares his journey as an athlete and his training methods. He discusses his background in running and wrestling, his transition to obstacle course racing, and his success in various sports. McIntyre emphasizes the importance of strength and endurance in his training, as well as the need for efficiency and power. He follows a training plan that includes a mix of low-intensity and high-intensity sessions, focusing on power, weight, and efficiency. McIntyre also highlights the significance of aerobic fitness in HYROX and the benefits of maintaining a strong aerobic capacity. Hunter McIntyre discusses his coaching experience with world record-breaking athletes and his own training journey in various sports, including HYROX and Ironman. He emphasizes the importance of volume and efficiency in training, as well as the role of nutrition and supplements in optimizing performance. McIntyre also shares insights on the mistakes endurance athletes make when transitioning to HYROX and offers advice for training and competing in the sport. He discusses his sports nutrition company and the need for specific and effective supplements in the market. McIntyre also mentions his online training platform, Hunter's Academy of Strength, which focuses on educating athletes and improving their performance. Takeaways - Hunter McIntyre's success as an athlete is attributed to his dedication to training and his unique combination of strength and endurance. - Efficiency and power are key factors in McIntyre's training, and he focuses on developing these qualities through a variety of exercises and sports. - Maintaining a strong aerobic capacity is crucial in high rocks, and McIntyre emphasizes the importance of aerobic fitness in his training. - McIntyre follows a training plan that includes a mix of low-intensity and high-intensity sessions, with a focus on power, weight, and efficiency. - His training week consists of running, biking, and specific station work, with an emphasis on building stamina and maintaining aerobic fitness. - Training volume and efficiency are key to improving performance in high rocks and other endurance sports.- Proper nutrition and supplementation can enhance athletic performance and recovery. - Endurance athletes transitioning to high rocks should focus on race pace and avoid overtraining. Chapters 00:00 Hunter McIntyre's Athletic Journey 08:35 The Power-Endurance Balance 13:24 The Importance of Aerobic Fitness 29:41 A Week in the Life of Hunter McIntyre 36:49 Coaching World Records and Training Volume 39:13 Efficiency and Fueling in Endurance Sports 46:08 Mistakes in Transitioning to High Rocks 50:27 Sports Nutrition and Supplement Gap 53:41 Hunter's Academy of Strength Hunter McIntyre Instagram: https://www.instagram.com/huntthesheriff/Youtube: https://www.youtube.com/ @HunterMcIntyre  PILLAR PerformanceShop online:⁠ ⁠https://pillarperformance.shop/⁠⁠Instagram:⁠ ⁠https://www.instagram.com/pillarperformance_/⁠⁠Tiktok:⁠ ⁠https://www.tiktok.com/@pillarperformance⁠⁠STRAVA:⁠ ⁠https://www.strava.com/clubs/1108245⁠⁠ Podcast:⁠ ⁠https://open.spotify.com/show/61jzgXksYsWryVDHFF4lDs?si=94c8e415b5f74e22&nd=1&dlsi=7f152f0de9cb4ae6⁠

In today's episode Chelsea discusses her background as a runner and her transition to triathlon. She shares her early experiences in running, including the pressure she felt as a young athlete and the challenges she faced in finding the right training environment. Chelsea highlights the importance of finding the right balance between training partners and coaching. She also mentions her successful running career, including her personal best times in various distances.  Chelsea reflects on the realities of pregnancy and postpartum recovery as an athlete and the challenges she faced after winning Kona. She emphasises the need to enjoy the journey and focus on the opinions of those who truly matter.  Chelsea also mentions her favourite micronutrients from PILLAR Performance: Triple Mag and Ultra Omega. Takeaways Finding the right training environment and coaching is crucial for success in athletics. Balancing training partners and coaching can be challenging, but it's important to find the right fit. Pressure as a young athlete can impact enjoyment and performance. Injuries can be a significant obstacle in an athlete's career. Transitioning from running to triathlon requires adjustments and new training strategies.  Transitioning from Olympic distance to longer distances in triathlon can be a lifestyle choice based on happiness and well-being. Having a strong support system is crucial for athletes, especially during pregnancy and postpartum recovery. Winning a major race like Kona does not guarantee a smooth journey afterward, and it's important to manage expectations. Enjoying the journey and focusing on the opinions of those who truly matter can lead to greater success and fulfilment.  Pillar Performance's Triple Mag and Ultra Omega are recommended micronutrients for athletes. Chapters 00:00 Introduction and Current Location 10:14 Chelsea's Running Pedigree 29:30 Breakthrough Performances and National Titles 33:14 Importance of Training Environment and Coaching 36:40 Impressive Personal Best Times 37:39 Transitioning to Triathlon 38:07 Choosing Happiness and Longer Distances in Triathlon 39:07 The Importance of a Strong Support System 42:53 The Realities of Pregnancy and Postpartum Recovery as an Athlete 46:48 Managing Expectations After Winning Kona 56:54 The Expectation vs. Reality of Pivotal Moments 01:07:33 Enjoying the Journey and Focusing on What Matters 01:12:22 Recommended Micronutrients for Athletes: Triple Mag and Ultra Omega Chelsea Sodaro: https://www.instagram.com/chelseasodaro/ Dr Dan Plews: https://www.instagram.com/theplews/ PILLAR Performance Shop online: ⁠https://pillarperformance.shop/⁠ Instagram: ⁠https://www.instagram.com/pillarperformance_/⁠ Tiktok: ⁠https://www.tiktok.com/@pillarperformance⁠ STRAVA: ⁠https://www.strava.com/clubs/1108245⁠  Podcast: ⁠https://open.spotify.com/show/61jzgXksYsWryVDHFF4lDs?si=94c8e415b5f74e22&nd=1&dlsi=7f152f0de9cb4ae6

Lucas Becker, also known as Byron Bay Chef, shares his passion for healthy and fresh cooking. He emphasises the importance of balance and flexibility in maintaining a healthy lifestyle. Lucas provides practical tips for beginners in the kitchen, such as getting organised, keeping it simple, and using versatile cooking methods. He also highlights the benefits of batch cooking and meal prepping to save time and money. Lucas encourages athletes to prioritise cooking their own meals to fuel their performance and avoid the cost and potential health risks of eating out. He shares recipes and tips on his Instagram and offers a comprehensive cooking course called Kitchen Hero. Takeaways Maintaining a healthy lifestyle requires balance and flexibility. Getting organised and keeping it simple are key to cooking more from home. Versatile cooking methods like roasting, grilling, and steaming are essential skills. Batch cooking and meal prepping can save time and money. Cooking your own meals is important for athletes to fuel their performance. Lucas shares recipes and tips on his Instagram and offers a comprehensive cooking course called Kitchen Hero. Chapters 00:00 Introduction and Background 05:05 Finding Balance and Flexibility in Healthy Eating 10:07 Practical Tips for Beginners in the Kitchen 17:46 Cooking Basics: Eggs and Essential Equipment 33:01 Grab-and-Go Breakfast Ideas 40:27 Cooking for Athletes: Performance and Savings 42:39 Recipes, Tips, and Kitchen Hero Course PILLAR Performance Shop online: https://pillarperformance.shop/ Instagram: https://www.instagram.com/pillarperformance_/ Tiktok: https://www.tiktok.com/@pillarperformance STRAVA: https://www.strava.com/clubs/1108245  Podcast: https://open.spotify.com/show/61jzgXksYsWryVDHFF4lDs?si=94c8e415b5f74e22&nd=1&dlsi=7f152f0de9cb4ae6 Chef Lucas Becker: https://www.instagram.com/byronbaychef/

In this episode of the PILLAR Performance Podcast, Rasmus Barfred, co-founder of THEMAGIC5, discusses the journey of creating custom fit sportswear, starting with their innovative custom fit swim goggles. Rasmus shares his background in endurance sports and how his passion for swimming led to the idea for the Magic Five. He talks about the challenges they faced, including the impact of COVID-19 on their business, and their strategy for expanding into retail. Rasmus also mentions their long-term vision of creating custom sportswear for various product categories. Takeaways - THEMAGIC5 is a sports technology company that specialises in custom fit sportswear, starting with their custom fit swim goggles. - Rasmus Barfred, co-founder of the Magic Five, has a background in endurance sports and a passion for swimming. - The Magic Five identified a gap in the market for custom fit goggles, as most swimmers settle for the least worst option. - Their goal is to create custom sportswear for various product categories, using their scanning and fitting technology. - The Magic Five faced challenges, including the impact of COVID-19 on their business, but they adapted by donating goggles to EMT workers and exploring retail partnerships. - Their long-term vision is to change the way people buy and experience custom products. Chapters 00:00 Introduction to the PILLAR Performance Podcast and THEMAGIC5 06:15 Innovating the Swim Goggle Market: THEMAGIC5 Story 13:43 Understanding the Market: Brand Affinity and Consumer Behaviour 29:03 Challenges and Adaptation: Navigating the Impact of COVID-19 34:18 Expanding into Retail: THEMAGIC5 Strategy PILLAR Performance Shop online: https://pillarperformance.shop/ Instagram: https://www.instagram.com/pillarperformance_/ Tiktok: https://www.tiktok.com/@pillarperformance STRAVA: https://www.strava.com/clubs/1108245 Podcast: https://open.spotify.com/show/61jzgXksYsWryVDHFF4lDs?si=94c8e415b5f74e22&nd=1&dlsi=7f152f0de9cb4ae6 THEMAGIC5 Instagram: https://www.instagram.com/themagic5/ Shop: https://themagic5.com/?utm_source=organic&utm_medium=Instagram&utm_campaign=linktreebfwebsite

In this conversation, Elizabeth Inpyn and Pip Taylor discuss the importance of omega-3 fats for endurance athletes. They cover topics such as the different forms of omega-3s, the benefits of EPA and DHA, and the challenges faced by plant-based athletes. They also discuss the Omega-3 Index test and the importance of testing and supplementation for optimal omega-3 levels. The conversation highlights the impact of omega-3s on performance, joint health, and overall well-being. The key takeaway is to prioritize health and nutrition, including omega-3 supplementation, for improved athletic performance and longevity. PILLAR Performance: linktr.ee/pillarperformance_ Fuelin : PILLAR30 for 30% off your first month - https://www.fuelin.com/ Takeaways Omega-3 fats are important for endurance athletes as they provide numerous health benefits, including improved cognitive function, cardiovascular health, and muscle protein synthesis. The Omega-3 Index test is a valuable tool for determining if an athlete is getting enough omega-3s. A target range of 8-12% is considered ideal. Supplementation with a high-quality omega-3 product, such as Pillar, can help athletes meet their omega-3 needs and overcome the challenges faced by plant-based athletes. Timing and compliance are important factors in omega-3 supplementation. Athletes should aim for consistency and find a supplement that is easy to incorporate into their daily routine. Prioritizing health and nutrition, including omega-3 supplementation, is essential for optimal athletic performance and overall well-being. Sound Bites 00:00 Introduction and Background 02:15 Understanding Omega-3 Fats 03:51 Different Forms of Omega-3s 05:04 Importance of EPA and DHA 07:02 Omega-3s and Brain Health 09:17 How to Determine if You're Getting Enough Omega-3s 11:16 The Omega-3 Index Test 13:04 Timing and Compliance 16:12 Benefits of Pillar Omega-3 Supplement 19:12 Supplementation for Athletes Consuming Seafood 21:40 Testing and Supplementing for Optimal Omega-3 Levels 23:08 The Impact of Omega-3s on Performance 24:41 Signs and Symptoms of Omega-3 Deficiency 27:07 Considerations for Supplementing with Omega-3s 28:37 Omega-3s and Joint Health 31:04 Personalized Approach to Omega-3 Supplementation 34:15 Timing and Dosage Recommendations 35:10 Omega-3s and Joint Inflammation 37:06 The Overall Benefits of Omega-3s 39:55 Prioritizing Health and Nutrition for Performance

PILLAR Performance https://linktr.ee/pillarperformance_ Dr Dan Plews https://www.instagram.com/theplews/ https://linktr.ee/theplews Pip Taylorhttps://www.instagram.com/piptpip/ https://bio.site/piptaylor Summary In episode 13, the hosts introduce the expanded PILLAR podcast and discuss their individual focuses. They also provide an update on the company's international expansion and the launch of the TRAACS Magnesium product iteration. The hosts explain the benefits of TRAACS Magnesium and announce a research study with the Israel - Premier Tech Pro Cycling Team and WHOOP. The conversation discusses the partnership with performance technology, research and development, the focus on cycling, and the depth of sports science in cycling. Takeaways The partnership with performance technology company WHOOP and - Israel Premier Tech will bring exciting research to life. The study on the intervention of Triple Magnesium, specifically magnesium glycinate, aims to develop and offer new products. The research aims to publish peer-reviewed research and provide early insights and trends from the data. Cycling teams go to great lengths to optimise athlete performance, and the depth of sports science in cycling is impressive. Chapters 00:00 Introduction and Welcome 03:03 Expanding the PILLAR Podcast 05:01 Host Focus: Damien's Conversations with Entrepreneurs 06:17 Host Focus: Dan's Conversations with Experts 07:09 Host Focus: Pip's Practical Approach 08:24 Company Update: PILLAR International Expansion 16:04 Product Iteration: Triple Magnesium 26:03 Introduction of TRAACS Magnesium 27:43 Benefits of TRAACS Magnesium 42:06 Summary of TRAACS Magnesium Benefits 43:18 Partnership with Israel - Premier Tech Pro Team 44:32 Research Study with Israel - Premier Tech 46:13 Partnership with Performance Technology 46:55 Research and Development with WHOOP 47:23 Focus on Cycling 48:21 Depth of Sports Science in Cycling 49:12 Conclusion

On September 7th 2023, Ultra-Runner Jonny Davies will run the length of all 11 tube lines in London in just 11 days, passing 272 stations and covering a whopping 572km. Episode highlights Recovery routine Running origin story Finding your why Run The Line Challenge = 572km Strength training Process over outcome Mental health  Fundraising for CALM The PILLAR Performance Podcast is an endurance show that connects with athletes and experts in their field across endurance sport. Founder of PILLAR Performance Damien Fitzpatrick aims to unpack the stories and learnings to educate you about the pillars of micro nutrition: sleep, immunity and energy. Shop online: https://pillarperformance.shop/   STRAVA Club:  https://www.strava.com/clubs/pillarperformance   Instagram: https://www.instagram.com/pillarperformance_/ Facebook: https://www.facebook.com/pillarperformance Tiktok: https://www.tiktok.com/@pillarperformance Jonny Davies Fundraiser: https://www.justgiving.com/page/jonny-davies-1692194753702 Tiktok: https://www.tiktok.com/@jdrunsfar STRAVA: https://www.strava.com/athletes/38153772?oq=jonny%20da Instagram: https://www.instagram.com/pillarperformance_/

This is a special episode. We were lucky enough to collaborate with Ryzon Apparel to bring forth an activation called the Fortissimo Lounge in Germany. We were in the company of brands such as Canyon, La Marzocco, HOKA and Maurten. The intention was to showcase the evolution of Jan Frodeno and how he has progressed to be the greatest triathlete of all time. We had the honour of doing a panel discussion with Maurten, hosted by Dr. Sebastian Zeller, founder of the Triathlon Crew to discuss the evolution of sports nutrition. In particular, macronutrition through Maurten and micronutrition through PILLAR. This is that discussion. Hope you enjoy.

EPISODE HIGHLIGHTS: - Izzi's early running years - Building mental fortitude  - Transitioning from junior to senior athlete in USA vs AUS - Izzi's interest in nutrition - Performing as a plant based athlete - Breaking the stigma around body image  - Nutrition differences men vs women  - Lighter is not necessarily faster - Marathon experience - Run as One community - The RUNHÔUSE The PILLAR Performance Podcast is an endurance show that connects with athletes and experts in their field across endurance sport. Founder of PILLAR Performance Damien Fitzpatrick aims to unpack the stories and learnings to educate you about the pillars of micro nutrition: sleep, immunity and energy. Shop online: https://pillarperformance.shop/  STRAVA Club:  https://www.strava.com/clubs/pillarperformance  Instagram: https://www.instagram.com/pillarperformance_/Facebook: https://www.facebook.com/pillarperformanceTiktok: https://www.tiktok.com/@pillarperformance Izzi Batt-Doyle https://www.instagram.com/izzibattdoyle/ Run As One coaching: https://runasone.com.au/ https://www.instagram.com/runasonecoaching/ The RUNHÔUSE https://www.instagram.com/therunhouse_/ 38 Charles St, Norwood SA 5067

EPISODE HIGHLIGHTS: - WHOOP sleep score check - World Cross Country experience  - Transition into marathon from 5k - Nutrition in the lead up to races - Problem solving stitch issues - Origin story of Pulse Running and FTK - Balancing priorities The PILLAR Performance Podcast is an endurance show that connects with athletes and experts in their field across triathlon, running and cycling.   Founder of PILLAR Performance Damien Fitzpatrick aims to unpack the stories and learnings to educate you about the pillars of micro nutrition: sleep, immunity and energy. Shop online: https://pillarperformance.shop/  STRAVA Club:  https://www.strava.com/clubs/pillarperformance  Instagram: https://www.instagram.com/pillarperformance_/Facebook: https://www.facebook.com/pillarperformanceTiktok: https://www.tiktok.com/@pillarperformance Brett Robinson Instagram: https://www.instagram.com/brett_robinson23/ For The Kudos: https://www.instagram.com/forthekudos/ Pulse Running: https://www.pulserunning.com.au/

Founder & CEO Damien Fitzpatrick announces our partnership with The Feed and details about our launch into North America. Launch date: Monday 27th March 11am MST. Will be available via: pillarperformance.us thefeed.com Shop online: https://pillarperformance.shop/ Instagram: https://www.instagram.com/pillarperformance_/ Facebook: https://www.facebook.com/pillarperformance Tiktok: https://www.tiktok.com/@pillarperformance

Today we did a Cool Down episode with Performance Dietitian Pip Taylor and discussed the latest sleep recommendations from Neuroscientist Matt Walker. Diving into the research then decoding how practical the information is. EPISODE HIGHLIGHTS: - Sleep hygiene - Matt Walker research - Sleep regularity - Sleep pressure - Caffeine and alcohol on sleep - Temperature regulation for better sleep - Balancing sleep with children - Sleep technology - Sleep banking or pre-sleep - Journalling Shop online: https://pillarperformance.shop/ Instagram: https://www.instagram.com/pillarperformance_/ Facebook: https://www.facebook.com/pillarperformance Tiktok: https://www.tiktok.com/@pillarperformance Matt Walker TED talks: https://www.youtube.com/watch?v=5MuIMqhT8DM&t=975s https://www.youtube.com/watch?v=GFpciGYBELo

Exciting news! We are thrilled to announce our partnership with The On Athletics Club Oceania chapter (OAC), aimed at providing the best micronutrition solutions to help the team achieve their full potential. Today we chatted with Head Coach Craig Mottram. We learned about his career and got insight into his new role with The OAC Oceania Chapter. EPISODE HIGHLIGHTS Where did the name Buster come from? Craig's history as a triathlete Journey into running Running scene during Craig's career OAC Oceana - Craig being the head coach What is OAC and what is their plan? Craigs coaching philosophy The PILLAR Performance Podcast is an endurance show that connects with athletes and experts in their field across triathlon, running and cycling. Founder of PILLAR Performance Damien Fitzpatrick aims to unpack the stories and learnings to educate you about the pillars of micro nutrition: sleep, immunity and energy. Shop online: https://pillarperformance.shop/ STRAVA Club: https://www.strava.com/clubs/pillarperformance Instagram: https://www.instagram.com/pillarperformance_/ Facebook: https://www.facebook.com/pillarperformance Tiktok: https://www.tiktok.com/@pillarperformance Craig Mottram: https://www.instagram.com/craig_mottram/?hl=en

Today we chatted with Scott Tindal, learning about the ins and outs of magnesium, sleep and how athletes can optimise it. EPISODE HIGHLIGHTS - Damo's and Scott's sleep data via WHOOP and OURA - How much sleep do you need? - How to balance sleep while travelling? - Are naps useful? - How to improve sleep with food - Overview of magnesium - Why you need to pay attention to the form of magnesium you use - Magnesium deficiency in athletes - Magnesium glycinate - Why PILLAR TRIPLE MAGNESIUM was created - Food first but not food only The PILLAR Performance Podcast is an endurance show that connects with athletes and experts in their field across triathlon, running and cycling. Founder of PILLAR Performance Damien Fitzpatrick aims to unpack the stories and learnings to educate you about the pillars of micro nutrition: sleep, immunity and energy. Shop online: https://pillarperformance.shop/ STRAVA Club: https://www.strava.com/clubs/pillarperformance Instagram: https://www.instagram.com/pillarperformance_/ Facebook: https://www.facebook.com/pillarperformance Tiktok: https://www.tiktok.com/@pillarperformance Fuelin website: https://www.fuelin.com/ Fuelin Instagram: https://www.instagram.com/getfuelin/

Today we chatted with Co-Founder & Chief Nutrition Officer of Fuelin Scott Tindal. We learned about his journey from starting as a physiotherapist, transitioning into the team sports realm and helping endurance athletes through his online coaching nutrition program. EPISODE HIGHLIGHTS - Being a physio and sports nutritionist for international teams - How Fuelin works to break down education barriers to high-performance nutrition - The interplay of food and supplementation - Where to start when looking to optimise nutrition Shop online: https://pillarperformance.shop/ Instagram: https://www.instagram.com/pillarperformance_/ Facebook: https://www.facebook.com/pillarperformance Tiktok: https://www.tiktok.com/@pillarperformance Fuelin webinars: https://www.youtube.com/@Fuelin Fuelin website: https://www.fuelin.com/ Fuelin Instagram: https://www.instagram.com/getfuelin/

Special edition of the podcast: Reflecting on 2022 with a Q&A with Founder / CEO Damien Fitzpatrick Today we wrap up PILLAR's first full year of operation. We dived into the highlights, learnings and ambitions for 2023. EPISODE HIGHLIGHTS - Athlete shout outs and highlights - The story of how the brand came to be - The solution found to deal with inflammation - Biggest challenge in the past year - Plans for 2023 Shop online: https://pillarperformance.shop/ Instagram: https://www.instagram.com/pillarperfo... Facebook: https://www.facebook.com/pillarperfor... Tiktok: https://www.tiktok.com/@pillarperform...

Today we chatted with our resident Performance Dietitian Pip Taylor. We learned about her journey from launching into a career as a Professional Triathlete to transitioning to the work she does today. EPISODE HIGHLIGHTS - Pip finding her strengths and weaknesses - Pip going all in on triathlon - Highlights and setbacks in professional triathlon career - Falling into the trap of overtraining - Advice for young athletes - Slowing down to speed up on race day - Why Pip transitioned to a career as a Performance Dietitian - The foundations of nutrition and sleep for performance - The challenges of performance nutrition in professional team sport Shop online: https://pillarperformance.shop/ Instagram: https://www.instagram.com/pillarperformance_/ Facebook: https://www.facebook.com/pillarperformance Tiktok: https://www.tiktok.com/@pillarperformance Pip: https://www.instagram.com/piptpip/

The PILLAR Performance Podcast is an endurance show that connects with athletes and experts in their field across triathlon, running and cycling. Founder of PILLAR Performance Damien Fitzpatrick will unpack the stories and learnings to educate you about the pillars of micronutrition: sleep, joints, bones, immunity and energy. Today we chat with Anna McKenna, learning about her journey from being an airline hostess to becoming a rising Ultra Running Athlete in the past 18 months. EPISODE HIGHLIGHTS - Getting back into running after the airline industry stopped - How a community inspired action - Giving 100% to everything you do - Learning the sport of trail running - Breaking the golden rule: "Nothing new on race day" - Having confidence in your ability - Importance of strength training - Recovery tools and routines - Importance of sleep - What's next for Anna? Shop online: https://pillarperformance.shop/ Instagram: https://www.instagram.com/pillarperformance_/ Facebook: https://www.facebook.com/pillarperformance Tiktok: https://www.tiktok.com/@pillarperformance Anna: https://www.instagram.com/annasusana/