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This week, we're joined by Sarah Carey, School Improvement Lead at Early Excellence, as we explore the impactful Early Excellence Roadshow, a full-day training event for school leaders, EYFS leads and early years teams. Discover key insights on effective practices, learning environments, and the roadshow's focus on professional dialogue. Find Out More and Book Your Place on an Early Excellence Roadshow EventExplore our CPD and Webinar ProgrammeWatch one of our Free Training Videos

Have you hears the news?Our Healthy Woman Healthy Runner Programme is opening soon and we'd love you to join us. The doors open on 27th March 2023 ... not long now! BOOK A free DISCOVERY CALL to find out more.The Healthy Woman Healthy Runner Method and Programme came about because we felt there was a NEED for a simple approach which solved the challenges that many midlife female runners face.We hear all the time about the challenges mid-life women face:· Tiredness· Body shape changes and loss of muscle tone· Irregular/heavy periods· Poor sleep· A busy lifestyleWhen we designed the Healthy Woman Healthy Runner METHOD we were mindful of all these challenges, and we are totally focused on how we can help you resolve them. It's safe to say, we have both walked in your steps when it comes to experiencing these mid-life challenges … we understand what you are going through and how transformational it can be to use nutrition to support and minimise the impact of these challenges. We are on a mission to help mid-life women who value their health and want to enjoy their running by making simple and targeted nutrition and lifestyle changes. If you are interested in joining us or finding out if you are a good fit for the HWHR programme, the next step is to book a Discovery Call with us. It's a short informal call, we want to make sure you are the best fit for the programme – we don't want you investing in the programme if it isn't the right fit for you or us. Booking a Discovery Call doesn't mean you are committed to buying the programme, it just gives you an opportunity to find out more and have any of your questions answered, and if the Healthy Woman Healthy Runner programme is for you, then we can make the arrangements to get you booked onto the programme. We'll put the booking link onto our show notes and it's on our website too. If you're in a different time zone just let us know as we can accommodate you both for a discovery call and on the Healthy Woman Healthy Runner Programme! Email us at hello@runnershealthhub.comNext FREE training will be late spring/early summer.BOOK YOUR PLACE on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method.We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!

To set yourself up for success, we take you through shaping up your mindset and environment before adding some simple food foundations, and it's all about creating space for magic. Over the years we've noticed lots of people embarking on REGIMES or CHALLENGES, only to give up a few days or weeks into the New Year. For several years now, we've been advocating a GENTLE JANUARY, we believe it's a time to nurture yourself, but it can also be a great time to start to get new habits and routines into place. Perhaps using January as a stepping-stone to better health would be best at this time of year.No one wants to feature in the New Year statistics of “tried but failed on the new year diet plan”.The key is setting yourself up for success so you can turn your running and nutrition goals into a reality.Today we are going to talk about:1. Setting a positive mindset to help you make a good start2. Creating the foundations for a healthy kitchen environment3. A few simple Habits which will underpin your healthy food plans for the year SHOW NOTES(02:15)Why are we talking about kickstarting healthy eating mid-January and not on New Year's Day?(04:28)Mindset is the starting point with getting you on track, that goes along with setting an intention to help focus on the change that we want to make. Getting into a positive mindset usually means that you're more likely to follow through with positive actions.(06:03)Thinking about the 3 words which you may use to describe how you want to feel this year with regards to your health, and what do you want to do or experience or be great at with your health this year. Doing this will help you get into the right mindset to approach kickstarting your healthy eating plan.(07:44)Decluttering and cleansing your mind of negative self-talk and reframing into positive phrases. it's also important to consider our vision … “in our wildest dreams how we will be – what will achieving our goals deliver and then we put together an action plan of mini steps, actions and milestones to help us reach our goal and vision. We know the saying “if you don't have a dream … a dream can't come true”. Embrace planning and preparation as well as taking a step by step approach. Move in the right direction, fast enough to get where you want to be, but slow enough to make changes that you are comfortable with and can maintain.(11:27)A common reason for not getting started on making changes. (13:15)How you may approach creating a healthy kitchen environment. Essentially, clear out the OLD and make space for the NEW, sometimes take a little courage and conviction. After the festive season, there can be leftovers in fridges, freezers, larders and it can feel tempting to eat and drink them all up before starting on a new healthy food plan.(14:45)We share some easy ways to make kitchen clearing happen!(19:17)An invitation to join our next FREE Healthy Woman Healthy Runner Training.BOOK YOUR PLACE on our next FREE Healthy Woman Healthy Runner TRAINING: Learn all about our Healthy Woman Healthy Runner Method.We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM! BOOK HERE! (21:12)We talk about setting an intention to eat food which is nourishing and how to apply the 80:20 approach to your food plan. (26:23)3 things to help you get on track with your healthy food...

Phytoestrogens for MidlifePhytoestrogens are compounds found in plant foods which have effects in the human body similar to that of body's natural oestrogen. They are described as oestrogen mimickers and modulators;Mimickers because they have a similar chemical structure to the oestrogen that our bodies produce naturally, and modulators because they may support increasing or decreasing oestrogen levels in the body by either activating or blocking oestrogen receptor sites.Including phytoestrogens as part of our diet and a multi-factorial approach may help manage and minimise the typical symptoms women experience during the menopause transition and post- menopausal years e.g. hot flushes, night sweats, muscle aches and pains, dry/itchy skin, changes in libido, vaginal dryness, mind fog, mood swings, poor sleep.Here we showcase their nutritional properties and share some ideas on how you may add these foods to your everyday food plan to support your female sex hormonal balance.We........Outline what phytoestrogens are and why are they important in midlifeDiscuss the different families of phytoestrogensGive you some ideas of how you may easily add phytoestrogens into your food planShare a one-day-food plan full of phytoestrogenic foods BOOK YOUR PLACE on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method.We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM! BOOK HERE!SHOW NOTES(03:13)What are phytoestrogens and how they could help us biologically. (05:25)The role of oestrogen receptors (07:49)Why including phytoestrogen foods in our diets may be supportive of women in midlife and including these foods as part of a multifactorial approach to managing menopausal symptoms.(11:09)Different types of phytoestrogens and whether isoflavones in the form of soy are health promoting or indeed contributors to health risks.ISOFLAVONES – foods high in isoflavones are soybeans and legumes e.g. lentils, beans, peas. Soybean products include tofu, tempeh, edamame beans, soy milk/yogurt.LIGNANS - foods high in lignans are flaxseed, sesame, pumpkin, sunflowers seeds, berries, tea, coffee, also other foods to consider are whole grains – rye/oats/barleyCOUMESTANS foods containing coumestans are nuts, green veggies like spinach and cabbage, alfalfa sprouts and other plant sproutsSTILBENES – the most well-known stilbene is resveratrol found in grapes and peanuts (17:00)Tips on using soy as part of an everyday food plan taking into account health concerns. (19:19)Food sources of lignans and easy ways to add flaxseed to your food plan.(21:55)Using freshly ground flaxseed and keeping it fresh for therapeutic value.(25:27)Food sources of coumestans and stilbenes.(26:37)How to easily add phytoestrogens into your food plan.· Hummus –chickpeas and tahini will provide isoflavones. Add hummus as a condiment to lots of meals – it goes well with eggs, add a dollop into a bowl of soup, have it on a cracker or oatcake and with vegetable crudities · Ground Flaxseed –add to yoghurt, porridge, smoothies, juices or as an ingredient to homemade crackers/flapjacks/bounce balls· Berries – frozen or fresh berries are a great addition to breakfasts or as a snack with yoghurt or in a...

HWHR - Managing mind and Mood Symptoms Mind and Mood symptoms can be debilitating for many women transitioning through menopause. Symptoms that may range from brain fog and low mood to anxiety and depression for some females.  In this episode we give a snapshot introduction to the potential reasons and risk factors for these symptoms and outline some nutritional strategies a mid-life female runner may wish to introduce to help manage or alleviate them.  https://sunny-trailblazer-4067.ck.page/c0afa6639b (BOOK YOUR PLACE )on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM! https://sunny-trailblazer-4067.ck.page/c0afa6639b (BOOK HERE!) SHOW NOTES (03:11) Exploring the recognised cause of mind and mood symptoms as a female transitions through Menopause with an emphasis on the two phases of perimenopause: Early Phase – one or more missed menstrual cycles OR a persistent difference of 7 days (or more) in length of consecutive cycles Late Phase – menstrual irregularity progresses to longer periods of amenorrhea and more dramatic fluctuations in sex hormones   (08:25) Discussing key risk factors that may help explain why some women are more susceptible to mind and mood symptoms as they transition through menopause including: Psychosocial Resources – how well an individual copes with life events generally plus what social support an individual may have Mindset – a woman's expectations of the transition and the way they regard menopause may impact on their psychological wellbeing during this phase of life Exercise – it is thought that women who exercise experience less psychological symptoms as they progress through menopause besides their more sedentary counterparts History of anxiety/depression – a previous history of these conditions may lead to an increased likelihood of them occurring during perimenopause (16:54) Considering the impact of mind and mood symptoms on a mid-life female runner with a focus on the positive outcomes from “running through menopause” including: Better emotional wellbeing Better self-image Better self-confidence Less anger/irritability  BUT…it is important to recognise that long-distance or intensive running may impact on mood negatively as a result of an exercise-induced stress response affecting hormone balance   (23:57) Looking at the potential nutritional factors that may be implicated in the development or exacerbation of mind and mood symptoms as a woman transitions through mid-life including: An overconsumption of refined carbohydrate rich foods and sugars – these foods are well known to lead to a disruption in hormone balance ranging from insulin to cortisol, both of which influence sex hormone balance Low fibre diet – fibre is supportive of toxin removal from the body including xenoestrogens (chemical compounds that mimic oestrogen) Low intake of fruit and vegetables – therefore low intake of phytonutrients, which are known to be cell protective  (26:34) Outlining some dietary and nutritional habits to consider to support positive mental health and hormone balance including: Phytoestrogenic foods – phytoestrogens being compounds found naturally in many plant-based foods with their chemical structure and effects being very similar to that of oestrogen, albeit their effects are weaker Fennel and passionfruit – both thought to help reduce anxiety Pre and probiotic foods – important for the absorption of phytoestrogenic compounds  (31:53) Giving an action point to consider putting into place NOW that may help support any symptoms as you move through menopause ACTION POINT: Introduce an everyday healthy diet CONSISTENTLY.  By introducing this concept here, it will help ensure that a variety of natural and whole...

Healthy Food and Lifestyle Habits Today we are going to give you a snap-shot of …. Healthy Food and Lifestyle Habits … they can make us or break us depending on how we eat and live. We are going to talk about our approach to turning healthy habits into a way of life to support you in being a healthy woman and healthy runner. (01:48) Aileen introduces this topic with a POEM by Portia Nelson … it's a poem Aileen often share with clients when they are approaching making healthy food and lifestyle changes. The title of the poem is “There's a hole in my sidewalk but Aileen calls it “Sometimes it takes a while to GET IT”. The we talk about how long it typically takes to develop a good habit. (06:37) What is a habit? (07:42) How we approach identifying what habits would support us on being a Healthy Woman Healthy Runner. We also talk about the FIVE habit forming stages. (16:50) Our suggested action after this episode. Related Topics: https://she-runs-eats-performs.captivate.fm/episode/hwhr-lifestyle-essentials (Lifestyle Essentials) https://she-runs-eats-performs.captivate.fm/episode/restorative-rituals-for-runners (Restorative Rituals) https://she-runs-eats-performs.captivate.fm/episode/hwhr-nutritional-non-negotiables (Nutritional Non Negotiables) https://sunny-trailblazer-4067.ck.page/c0afa6639b (BOOK YOUR PLACE )on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM! https://sunny-trailblazer-4067.ck.page/c0afa6639b (BOOK HERE!) Disclaimer: The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment. If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible. Aileen Smith and Karen Campbell host https://my.captivate.fm/www.runnershealthhub.com (RUNNERS HEALTH HUB). A place for like-minded female runners who are looking for simple ways to support running performance, energy, endurance, and general great health. if this is your first time your show and you'd like to know more about us and She Runs Eats Performs please check out our https://she-runs-eats-performs.captivate.fm/episode/welcome-to-she-runs-eats-performs (TRAILER.) If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our https://pay.hotmart.com/M38032672A?off=6nh9w023&checkoutMode=10 (Easy Nutrition For Healthy Runners Online Programme ) for short videos, recipes, downloads and LIVE training and Q&A. As a THANK YOU to you as one of our valued listeners, we have a special offer for you use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. If you'd like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact us at https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/hello@runnershealthhub.com (hello@runnershealthhub.com ) Happy Running! Aileen and Karen https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/www.runnershealthhub.com%C2%A0 (www.runnershealthhub.com ) This podcast uses the following third-party services for analysis: Chartable - https://chartable.com/privacy

As runners we tend to pay attention to MACRONUTRIENTS – Protein, Carbohydrate and Fat so we thought today we'd spotlight the role of micronutrients especially in our midlife phase. We'll be talking about 1.    The different categories of micronutrients and a taking a look at Vitamins 2.    The importance of minerals from your food plan 3.    The potential health concerns you may have in midlife which may be affected by mineral deficiency 4.    A spotlight on iron deficiency and what you can do about it https://sunny-trailblazer-4067.ck.page/c0afa6639b (BOOK YOUR PLACE )on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM! https://sunny-trailblazer-4067.ck.page/c0afa6639b (BOOK HERE!) SHOW NOTES (01:29) An overview of Vitamins and Minerals. (03:40) Water-soluble Vitamins – what are they, how do we absorb them and main food sources. (06:59) Fat-soluble Vitamins - what are they, how do we absorb them and main food sources. (09:17) An overview of macro minerals and trace minerals and the importance of consuming enough but not too much. (15:01) Potential health concerns facing mid-life women which may be affected by micronutrient deficiencies.  ·      IRON DEFICIENCY – during perimenopause periods become erratic and sometimes women experience excessively heavy blood loss which can lead to anaemia and symptoms of fatigue, low energy, shortness of breath. ·      BONE HEALTH – this may not be top of mind when you are in the perimenopause or menopause transition, however this is a vital time to ensure you are supporting bone mineral density. Calcium, Magnesium, Vitamin D and many trace minerals are key to maintaining bone mineral density. ·      STRESS – midlife can often be a time of living with chronic stress with all the responsibilities we have for family E.g. responsibilities for children, elderly parents, our jobs and managing a home. When we are in a position of chronic stress we have a higher requirement for B Vitamins, Vitamin C and Magnesium. Which may mean the body prioritises these nutrients for managing stress and so there is less to power other systems like energy production. ·      THYROID health – Hypothyroidism is a condition which affects up to 5% of the general population, with a further estimated 5% being undiagnosed. Worldwide, environmental iodine deficiency is the most common cause of all thyroid disorders, including hypothyroidism, researchers believe we are not getting enough iodine from our food. Iodine and Selenium are vital for thyroid hormone production. (18:21) A spotlight on iron deficiency and what you can do about it. (23:25) Nutritional Guidelines on Iron Requirements (26:16) Nutrition Tips of optimising dietary iron intake and promoting bioavailability.  1 Key Action to do after today's episode We suggest you get your iron status tested either by your GP of if you'd like a suggestion for an at home test kit drop us an email at hello@runnershealthhub.com and we'll let you have our suggestion. Related Topics: https://she-runs-eats-performs.captivate.fm/episode/iron-woman-the-mineral-not-the-event (Iron Woman) https://she-runs-eats-performs.captivate.fm/episode/hwhr-hormone-health-in-midlife (Hormone Health in Mid-Life) https://she-runs-eats-performs.captivate.fm/episode/perimenopause-and-performance (Perimenopause and Performance) Disclaimer: The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment. If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible. Aileen Smith and Karen

Hormonal symptoms can be very disruptive to a female runner so anything you can do to promote hormonal balance is going to help you enjoy your running and stick to your training plan. Today we are focusing on a major disruptor of hormonal balance which may influence PMS and Menopausal symptoms – we all know what they are don't we? We are going to talk about how pesticides on fruit and vegetables act as an endocrine disrupting chemicals (EDC). Endocrine is another word for hormonal and these EDC's act as fake hormones and can cause ‘disruption to natural processes' so potentially very harmful. We are going to discuss ·      How the Dirty Dozen Clean Fifteen list of fruit and vegetables may help you make healthy choices? ·      What vegetables support hormonal balance and where do they fit into the Dirty Dozen and Clean Fifteen? ·      What practical things we can all do to minimise pesticides and toxins from vegetables https://sunny-trailblazer-4067.ck.page/c0afa6639b (BOOK YOUR PLACE )on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM! https://sunny-trailblazer-4067.ck.page/c0afa6639b (BOOK HERE!) SHOW NOTES (01:41) What are endocrine disruptors, and what are their effects on the hormonal system.  (05:39) Explaining the concept of toxic load.  (09:37) What is the Dirty Dozen Clean Fifteen concept?  Read more at  http://www.ewg.org (www.ewg.org) https://www.pan-uk.org/ (https://www.pan-uk.org/)  (17:20) What vegetables support hormonal balance and where do they fit into the Dirty Dozen and Clean Fifteen?  (24:06) What practical things we can all do to minimise pesticides and toxins from fruit and vegetables? What to buy and is buying organic produce best?  (27:39) Natural ways to clean your vegetables to minimise toxins.  (32:57) We'd love you to take 1 Key Action after today's episode and that is to look up one of the websites we've mentioned. Read more about the Dirty Dozen Clean 15 at: http://www.ewg.org (www.ewg.org) or Pan UK  https://www.pan-uk.org/ (https://www.pan-uk.org/) This will really help your overall awareness about the potential harm pesticides may cause our health in general but especially our hormonal balance. Related Topics: https://she-runs-eats-performs.captivate.fm/episode/love-your-liver (Love Your Liver) https://she-runs-eats-performs.captivate.fm/episode/hwhr-hormone-health-in-midlife (Hormone Health in Mid-Life) https://she-runs-eats-performs.captivate.fm/episode/perimenopause-and-performance (Perimenopause and Performance) Disclaimer: The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment. If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible. Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living. Together they host https://my.captivate.fm/www.runnershealthhub.com (RUNNERS HEALTH HUB). A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health. We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our https://she-runs-eats-performs.captivate.fm/episode/welcome-to-she-runs-eats-performs (TRAILER.) If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our...

TOPIC REVIEW......Fasting and Performance As the end of the year is nigh, we decided to have a look through our back catalogue of Podcast episodes and discovered we have released over 90 episodes and have had over 21,000 downloads since we started Podcasting back in April 2020, which is very exciting and all thanks to you, our loyal followers.   We went on to explore which of the episodes has been most popular, and the all-time most popular one is: Episode 18 Intermittent Fasting and the Female Runner.  We then decided to review it and give you any updates on the subject. So here we will: Pull out key highlights from Ep18 Introduce some new information from recent studies Give tips on including fasting in your daily/training life Some of you may also find this information helpful in getting you “back on track” with your healthy eating routines following the indulgences of Christmas.  https://runnershealthhub.com/topic-review-fasting-and-performance/ (Read full article here)  https://sunny-trailblazer-4067.ck.page/22871f11a5 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/22871f11a5 (BOOK HERE!) SHOW NOTES: In the past 10-15 years we have become aware of FASTING as a way to promote good health, longevity and weight loss. There are so many different fasting approaches it can be difficult to know if FASTING would be health promoting for YOU as an individual and if it would help you as a runner. Here we summarise Episode 18 Intermittent Fasting and the Female Runner.  (07:40) The Different Approaches to Intermittent Fasting (10:07) The Benefits of Intermittent Fasting (11:34) The Drawbacks of Intermittent Fasting   (13:50) FEMALE FACTORS If fasting leads to a high requirement for Cortisol, that takes priority over making female sex hormones and the knock-on effect from this is disruption in sex hormonal balance possibly leading to: disrupted periods, fertility issues, low sex drive, peri and menopause symptoms and other hormonally driven health conditions.  Women appear to lose more weight and percentage body fat than men following fasting Metabolism of the substrates of Protein/fat/CHO may differ between males and females and this could be influenced by the menstrual cycle and oral contraception.   (17:03) Updates on Intermittent Fasting and Sports Performance (24:09) Tips on Including Intermittent Fasting in YOUR Daily Life and Training (28:01) KEY TAKEAWAYS Fasting comes in various forms – it is about choosing then approach that fits best with your running training and lifestyle There are strengths and pitfalls to adopting a Fasting approach to everyday life and running training so be sure to weigh these up before embarking on any Fasting style Remember fasting may impact on sex hormone balance in some women leading to disrupted periods, fertility issues, low sex drive peri and menopause symptoms Ensure you have your everyday healthy eating plan embedded before embarking on Fasting to help limit its effects on BSB Finally, remember Fasting is not for everyone…it will depend on your training, your lifestyle, your current health and other factors  Related Topics: https://she-runs-eats-performs.captivate.fm/episode/intermittent-fasting-and-the-female-runner (Intermittent Fasting and the Female Runner) https://she-runs-eats-performs.captivate.fm/episode/resistant-weight-loss-for-runners (Resistant Weight Loss in Runners) https://she-runs-eats-performs.captivate.fm/episode/time-restricted-eating-and-running-performance (Time restricted Eating and Running Performance) Disclaimer: The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment. If

Nutritional Non-Negotiables Do you ever find it difficult to get started with changing your food plan and making it stick? It's a common experience! One of the ways we support our clients is to help them discover and establish their personal nutritional non-negotiables which helps lead them to success in achieving their health goals. https://sunny-trailblazer-4067.ck.page/22871f11a5 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/22871f11a5 (BOOK HERE!) SHOW NOTES (00:39) What we mean by nutrition non-negotiables and why we feel that they're important  Nutrition non-negotiables are the things that you would never do i.e.  totally non-negotiable. So, it's a tool to help you implement key nutrition practices consistently all the time. Nutrition Non-negotiables are like the big rocks in our food plan. They must happen, because they underpin everything else that we do nutritionally to get the ultimate results that we desire.   (01:12) Are nutrition foundations, the same as nutritional non-negotiables? Nutritional foundations are broadly what everyone should have in place at least 80% of the time and doing that will promote good health. The next step is to add sports nutrition on top of foundations to promote good running performance. Nutritional non- negotiables are more personal to an individual. So, it's something that will contribute to an individual achieving their health goals, and something that they'll stand by no matter what, because they know it's so important to feeling better and performing optimally. (02:35) Are non-negotiables the same for everyone or different? In our Healthy Woman Healthy Runners Programme, we explain the range of non- negotiables and how they may impact on midlife health, but there's always going to be a personalised element. So usually, what we do is help clients rank what would make the biggest difference to them, and then work with them to put new practices in place, so that they'll soon be living in a way which encompasses their personal non-negotiables. (05:12) Typical mid-life health goals and how some nutrition non-negotiables would support health Based on the feedback we've had from clients and women in our face book group; TYPICAL MID-LIFE HEALTH GOALS ·     Being a healthy weight ·     Having optimal muscle tone ·     Good energy all day – no slumps or dips ·     Minimising hot sweats/flushes ·     Good quality sleep There are certain physiological drivers which lead to gaining weight, losing muscle tone, experiencing low energy, peri and menopausal symptoms and poor sleep.  These physiological drivers tend to be related to fluctuating female hormones during peri menopause and decreasing female hormones in menopause and post menopause. Other factors which are influential are stress hormones, digestion and liver function.  (14:04)  Looking at the role of stress related to hormonal balance  Stress and stress hormones are a key player in disrupting hormonal balance for example: Typically In mid-life we have a lot going on with family – children, elderly parents and lots of responsibilities – job, home etc which may put us in a place of chronic stress so it's likely we'll have high cortisol levels which may lead to the body storing fat around the middle.  An increased cortisol production compromises production of sex hormones (known as “progesterone steal” or “cortisol steal”). This effect results in an imbalance of female sex hormones, which could exacerbate peri and menopausal symptoms.  There are some nutritional considerations which may impact positively on managing stress hormones and have a

FOCUS ON ... Festive Foods We are going to fast forward to Christmas Day and chat about ENJOYING a traditional Christmas meal, getting the BALANCE right knowing that we are getting lots of amazing as well as delicious nutrients. During our last episode, https://she-runs-eats-performs.captivate.fm/episode/running-through-christmas (E79 Running through Christmas) we talked about some simple tips and practices to apply to your food and drink choices over the full festive period, and how to realistically plan and manage your exercise and running over the holiday period. Today, we'll talk about the wonderful seasonal foods which tend to be included as part of a traditional Christmas meal and showcase their nutritional value. Today we'll share with you our suggestions for: 1.    A balanced Festive Plate 2.    An 80:20 approach! A little of what you fancy! 3.    Socialising (in a healthy way) with friends and family https://runnershealthhub.com/focus-on-festive-foods-for-runners/ (Read the full article here)  https://sunny-trailblazer-4067.ck.page/22871f11a5 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/22871f11a5 (BOOK HERE!) SHOW NOTES (05:00)  What food to include on your Festive Plate Christmas is a celebration, so enjoying traditional festive foods is part of that celebration, so we personally think we all should embrace that. Many of the festive foods at this time of the year are full of nutritional value so we should embrace that too. Festive over-eating and the tendency to have extra large portions may lead to weight gain, feeling bloated and sluggish after we've eaten which may have a knock-on effect on our energy next day and on our next training run. The easiest thing we can do is follow everyday plate balance at every mealtime – which is ¼ plate of protein, ¼ plate carbohydrates and ½ plate of non-root veggies. We think on Christmas Day portions may be a little bit bigger but it's key to get all 3 elements on your plate in proportion.  (06:53)  Protein Choices for your Festive Plate  (15:21)  Carbohydrate Choices for your Festive Plate (18:51)  Christmas Vegetables Choices for your Festive Plate  (23:19)  How do you have an 80:20 approach around food and drink at Christmas?  (38:52) Socialising in a Healthy Way  (47:59)  KEY TAKEAWAYS  1.    A traditional Christmas meal has all the ingredients for a healthy plate ·      Turkey is lean and protein rich and supplies tryptophan an essential amino acid which is a precursor for serotonin and melatonin ·      The main source of carbohydrates on the festive plate are root vegetables e.g. carrots, parsnips and potatoes. You may also consider beetroot, sweet potatoes and celeriac ·      Our favourite traditional non root vegetables are brussels sprouts and spiced red cabbage ·      Add seasonal ingredients such as chestnuts, walnuts, sage and cranberries to your recipes 2.    Follow an EVERYDAY PLATE BALANCE of ¼ plate protein, ¼ plate carbohydrates, ½ plate non root vegetables for your Festive Meals unless you are following a moderate or hard training plan. 3.    Set your personal boundaries around what/when and how much you choose to eat and drink over the festive period. 4.    Plan when you will return to your food and running plan. 5.    When choosing food and drinks – ask yourself – will this make me feel good today, tomorrow and next week! 6.    Enjoy celebrating with festive...

Running Through Christmas Christmas is fast approaching and with it comes more eating, drinking, partying and celebrating. Christmas is a time of celebration so it is important to embrace it and have fun.  BUT, it is also a time when many people abandon their healthy eating and exercise routines, which could lead to weight gain, poor energy, sluggishness and ultimately poor running performance.  So, here we give some HINTS and TIPS on 3 key areas of health to help keep you running into and through Christmas.  We give hints and tips on: Eating Drinking Running  https://sunny-trailblazer-4067.ck.page/22871f11a5 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/22871f11a5 (BOOK HERE!) Show Notes (04:53) Eating Through Christmas: DID YOU KNOW…….. Over half of the increase in body weight during adulthood is thought to take place during the Christmas holiday period The average weight gain during this period is between 0.5Kg-1Kg (1-2 pounds) It would appear that weight gained at this time (for many but not all) is never fully lost Small amount gained BUT when looking at it over 10yrs it is a weight gain of 5-10Kg  So, what are the principle reasons for weight gain at this time of year? The answer to this question is fairly straightforward. It is generally linked to: Reduced exercise Increased availability of energy dense foods e.g. cake, mince pies, Christmas pudding and of course alcohol Bigger food portions More social occasions Research surveys show that the underlying reasons for this include: Over-consumption – it is thought that individuals may consume 6000Kcal on Christmas day alone, which is 3 x the recommended daily intake. This intake could be more like 4 x the recommended daily  intake for some people for example: people trying to lose weight, older people, post menopausal women Sedentary behaviour – people are more relaxed and more sociable leading to reduced physical activity Sleep – some studies (but not all) have shown than individuals tend to sleep more during the winter – suggesting there is less physical activity being performed – both incidental and scheduled activity.  Greater variety of “Christmas only” energy dense foods - such as the mince pies and Christmas pudding we mentioned earlier…. because these foods are available for a limited period only, some people tend to over-indulge  Family/friend peer pressure to eat/drink - “because it is Christmas” – this is very common BUT, it is important to note that this is a generalization; some people do not change their eating/exercise habits at all during this period, however they appear to be in the minority (13:35) Hints and Tips to keep your NUTRITION on track over the festive period: Follow the 80:20 rule: eat healthy 80% of the time and indulge in something you enjoy 20% of the time. Now this could be observed on a daily basis, so having a small amount of a “Christmas food” that you like each day.  Manage portion size: remember plate balance – ¼ plate protein, ¼ plate CHO, ½ plate vegetables. This is a very simple but essential and effective way of helping manage weight gain over the Christmas period.  Make your own food – by making your own foods you can manage what ingredients you use. You can also adapt recipes and substitute certain ingredients for healthier option for example replacing white sugar with coconut sugar or honey Remain Mindful when making food choices – often food choices and how much people eat is a mindless activity and this is when overeating can occur. Aim to remain mindful by: making time to eat, sitting at the table, thinking about the reason for choosing a particular food. For example is it for pleasure? for...

 SPOTLIGHT ON....Probiotics for Performance  Are you aware that Probiotics, in the form of food and/or nutritional supplementation, may support your running performance? It is well known that Probiotics have the ability to enhance general health through modulation of the immune system and maintaining intestinal barrier integrity as well as by limiting pathogen adhesion to host tissue BUT a lot less is known about  Probiotics potential to enhance exercise performance. Research in the area of Probiotic use as an ergogenic aid in sport and exercise performance is relatively new, but growing especially linked to athletes and their Gastrointestinal health and Immunity. BUT research is also looking at Probiotics linked to specific aspects of exercise and performance including recovery, physical fatigue, and body composition.  So here we: Delve into the effects of Probiotics on athletic performance Discuss the different types of Probiotics (Food and Supplements) Give advice on choosing Probiotics  https://sunny-trailblazer-4067.ck.page/22871f11a5 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/22871f11a5 (BOOK HERE!) SHOW NOTES: (03:50) Understanding Probiotics and What They Are In our digestive system (and other parts of the body, but primarily the digestive tract) reside many different microbes that are both helpful and potentially harmful. This is known as an individual's Microbiome – each person's microbiome being unique to them.  Most microbes (also known as microbiota) are symbiotic meaning both the human body and microbiota benefit. BUT some, in smaller numbers can be pathogenic (promoting disease).  In a healthy body, pathogenic and symbiotic microbiota coexist without problems. BUT if there is a disturbance in that balance—brought on for example by an infectious illness, a certain eating style/diet choice, or the prolonged use of antibiotics or other bacteria-destroying medications then DYSBIOSIS (imbalance of the microbiota) occurs, stopping these normal interactions.  As a result, the body may become more susceptible to illness/disease, primarily immune related disorders as 70% of the immune system resides in the digestive tract.   Probiotics (which can be taken in the form of food or nutritional supplements) are micro-organisms that are widely considered to be health-promoting. Both the World health Organisation (WHO) and the International Olympic Committee (IOC) state: “Probiotics are live micro-organisms that when administered orally for several weeks can increase the numbers of beneficial bacteria in the gut. These have been associated with a range of potential benefits to gut health, as well as modulation of immune function”. In the general population research into Probiotics has determined their ability to enhance health in many different ways including: Modulation of the immune response Maintenance of the intestinal barrier Limiting pathogen adhesion to host tissue Production of different metabolites such as vitamins, short-chain fatty acids (SCFAs), and other molecules that act as neurotransmitters involved in gut–brain axis communication and health BUT the research into Probiotics and their effects on sports and exercise performance is much more limited.    (08:11) What is the research saying about Probiotics for Exercise Performance? Recent research has indicated that probiotic supplementation could promote specific improvements in exercise performance through various pathways in athletes and physically active individuals using targeted strains of probiotics. The research appears to be focusing on Probiotics in athletes in relation to Gut health and Immunity but also particular aspects of exercise and performance including:

FOOD FOR Autumn Running The weather is changing and there are lots of lovely seasonal foods to add to your menu. There is an opportunity to change in your food plan when the autumn arrives. It's an ideal time to make warming soups, casseroles and warm salads. The seasonal foods at this time of year are; butternut squash, pumpkin, potatoes, celeriac, green and red cabbage, kale, leeks, onions, brussels sprouts, chestnuts, apples, pears and blackberries, We like to add warmth to our food with spices, so thought that would be a lovely focus for today's conversation … We will focus on ginger, turmeric and cinnamon  to give some lovely taste and aroma to meals as well as supporting us nutritionally in our running. We will outline the nutritional properties of each and consider how they may be added as part of your meal plan with some menu ideas.  https://sunny-trailblazer-4067.ck.page/22871f11a5 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/22871f11a5 (BOOK HERE!) SHOW NOTES (03:24)  GINGER  We tend to think of Ginger as a spice, but it's actually classified as a herb, ginger is a thick tuberous rhizome which grow underground. If you buy ginger fresh, you'll see the outer skin is rough and brown and when you cut into it the hard flesh is a pale yellow colour. Ginger comes in lots of different forms – the fresh root, dried powdered, stem ginger, crystalised ginger and picked ginger. You may also buy the fresh root chopped and frozen so it's easy to use. The active ingredients are gingerols and shogaols. Ginger is widely researched and has been found to have properties such as being antioxidant, anti-inflammatory, antimicrobial, and also has anti-cancer activities. It's particularly well known for its effectiveness in relieving digestive distress and symptoms such as dizziness and nausea related to pregnancy and motion sickness. Gingerols also inhibit inflammatory cytokines and have been shown to alleviate pain and inflammation related to arthritis.  How can a runner use ginger to support their health?  Many runners report feelings of nausea and loss of appetite after long endurance runs, so using ginger perhaps in hot water or tea may help recovery and allow the runner to enjoy their post run food earlier. Ginger affects the gastrointestinal tract and its interaction with the stomach and nausea centre of the brain by absorbing and neutralizing gastric hormones, toxins and acids. Ginger tea is often used to help alleciate nausea and promote appetite.  Foodie ideas for using GINGER ·      For drinks – we've already mentioned ginger tea and a ginger hot water steeper ·      A lot of runners make porridge or overnight oats – adding some powdered ginger will give you a lovely warming flavour ·      Ginger is used a lot in Asian style dishes – one of our favourite recipes is salmon or tofu with a soy and ginger marinade – it's work with chicken too ·      You may add ginger to flapjacks and protein bars ·      Ginger and Lemon Juice Shot  Safety note – ginger contains oxalates which may contribute to formation of kidney stones so if that is a concern for you may wish to consume ginger with caution.  (11:13)  TURMERIC  Turmeric is a well-known anti-inflammatory spice, it belongs to the same family as ginger and in its fresh form, is a root with a tough brown skin and a bright orange flesh, you may also buy it in dried powdered form. Turmeric is often used in a curry. The active ingredient is curcumin. Using curcumin alongside peperine (from black pepper) will make it more bio available. Curcumin is fat soluble,...

Vitamin D is often described as the SUNSHINE VITAMIN as it's produced when skin is exposed to sunshine, or rather, the ultraviolet B (UV-B) radiation that the sun emits – produces Vitamin D3. You may get small amounts of Vitamin D from your diet – it's thought about 10% of your requirement may come from food. Vitamin D3 form is available from foods e.g. oily fish, butter, eggs. Vitamin D2 found in plant-based foods e.g. mushrooms, fortified soya milk and almond milk, however D2 needs to be converted to D3 by the body and Vitamin D3 converted to its active form (Calcitriol) by the liver and kidneys. We'll talk about: Why an optimal Vitamin D status is important for runners How do you test for Vitamin D and what is an optimal Vitamin D status? Practical suggestions to help you optimise Vitamin D status.   https://sunny-trailblazer-4067.ck.page/22871f11a5 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/22871f11a5 (BOOK HERE!) SHOW NOTES  05:34)  Why is Vitamin D important for optimal health and especially for runners?  Vitamin D is important for everyone and especially for runners. Vitamin D has wide ranging functions across the whole body. Vitamin D Receptors (VDRs), which mediate the biological functions of Vitamin D are found across the body in the cells of most organs and tissues e.g. brain, heart, skin, intestines, pancreas, bone, kidneys, prostate and breast, which demonstrates just how widely Vitamin D is utilised. ·      Runners need to protect their BONES – we want to retain a healthy bone mineral density and protect against fractures E.g. stress fractures or fractures as a result of accidents. Vitamin D has a key role to play in the absorption and utilisation of calcium for strong bones ·      MUSCLE function is very important for runners – Vit D has a role in muscle repair and remodelling which will help protect against injury and support performance and recovery. ·      To keep up with training schedules and competition throughout the year it's important to minimise/prevent COLDS/FLU/UPPER RESPIRATORY TRACT INFECTIONS which are a common complaint of runners during the colder months. It's thought that Vitamin D supports the immune system by inhibiting viral replication and microbial entry into lungs. ·      Vitamin D supports the CARDIOVASCULAR SYSTEM for heart structure and function – remember the heart is a large muscle!! Vitamin D promotes vasodilation – vital for blood flow and the delivery of extra oxygen and nutrients to the muscles during exercise.  (09:52) Is there is any evidence to suggest that Vitamin D improves running performance? ·      Low vitamin D status could negatively impact the health and training efficiency of athletes – for all the reasons we've mentioned earlier ·      There doesn't seem to be clear evidence to support maintaining Vitamin D level at “supranormal levels” i.e. >100–125 nmol/L, in order to achieve an improved athletic performance – it appears that optimal status of 75-100nmol/L is recommended for optimal health and good sporting performance  (11:45)  As runners spend a lot of time outdoors you'd imagine that their Vitamin D status would be good – is this the case? Evidence suggests that trends in Vitamin D deficiency in global populations are similar in athletic populations. That's because of the risk factors and barriers for a low Vitamin D status. We know that optimal sun exposure is key for Vitamin D production so location and lifestyle will play a factor:  ·      Living in the Northern hemisphere –...

Post-Pregnancy Eating for Running Are you considering getting pregnant or maybe you are pregnant or ready to return to running post-pregnancy? Whatever your situation this topic will give you lots of information and nutrition tips to ensure you return to your running post-pregnancy in a healthy and nutritionally balanced way.  Even if you have passed the childbearing years you probably have younger women in your family, social, and/or running circles, so you could pass on the information you glean to support THEM in their return to running post-pregnancy…so read on and listen in!!   https://sunny-trailblazer-4067.ck.page/22871f11a5 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/22871f11a5 (BOOK HERE!) SHOW NOTES:  (05:00) What does the research say about post-pregnancy running? It has to be said that the data is limited and it would appear that the data collated has come from research on elite athletes rather than amateur athletes and physically active individuals.  BUT there is some interesting information come from the current research including: Athletes tend to return to training between 0-6 weeks post-pregnancy albeit the training is reduced Athletes find their performance is the same or better than pre-pregnancy There is an increased risk of stress fracture post-pregnancy Pre-pregnancy weight is achieved after approx. 6months post pregnancy It is well known that pregnancy impacts the musculoskeletal system so, like the data says, it is important to return to training SLOWLY and build up to help prevent injury.  How could this be done? Current recommendations suggest following a programme described as a continuum comprising of three elements: Return to participation – this is more like rehabilitation training and carried out at a much lower level than before pregnancy Return to Sport – the athlete can return to their defined sport but at a performance level below that of pre-pregnancy Return to Performance – the athlete GRADUALLY returns to her defined sport at a level equal to or above her pre-pregnancy level.  Thinking about endurance sport, there are a couple of additional points to consider when returning to training. These are: Reintroducing training gradually Including low impact endurance sports initially e.g. fast walking, cross country skiing, low impact aerobics This type of exercise is thought to place very little pressure on the pelvic floor therefore can be introduced fairly soon following birth (11:49) What impact does Pregnancy have on the musculoskeletal system? There are many different complaints and potential disorders that a mother could experience post-partum (post-pregnancy) linked to the musculoskeletal system, but also linked to other body systems too. The most common ones include: Pelvic floor dysfunction/pain Lower back pain Weight gain Pelvic floor dysfunction and/or pain – clearly if there is pain and it is long lasting this would need to be evaluated and addressed before commencing exercise. BUT for any form of exercise a strong pelvic floor is required so, as long as there is no ongoing pain, strength training of the pelvic floor could begin straight after birth.   Lower back pain – according to one small study the incidence of lower back pain following birth is similar in athletes and non-athletes, however the lumbopelvic region of the back in athletes undergoes significant loading and stress (in most sports) if competing at a high level, so these individuals may be at increased risk of lower back pain following birth. Weight Gain - post-pregnancy weight loss can be a real struggle for some women…even active women. Clearly there is going to be some weight gain during...

Running-Induced Low Blood Sugar Levels Have you ever experienced the symptoms of low blood sugar? Symptoms including: shakiness, lack of focus, low energy and brain fog?  Low blood sugar levels are quite common BUT, did you know they are known to occur at the outset of running training in susceptible individuals? This condition is known as Transient (or Rebound or Reactive) Hypoglycaemia.   Maybe you have been running with some of these symptoms but never really understood what it was or why it was happening. So…here we are going to: Outline what Transient Hypoglycaemia is and what the current research is say about it regarding athletes and performance Discuss nutritional approaches to help prevent, limit or manage the symptoms Give ideas of how to put the nutritional practices into action    https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!) Show Notes: (05:30) What is Transient Hypoglycaemia?: Transient hyperglycaemia in exercise (also known as reactive or rebound hyperglycaemia) is a condition where carbohydrate foods, which have been ingested approximately 30 minutes to 60 minutes before exercise results in low blood sugar levels at the onset of exercise. For some people this could lead to many different symptoms including: Dizziness Sluggish/low energy Jittery/shaky Poor focus/foggy brain Nausea Headache Blurry vision The principle cause of this phenomenon in exercise is not completely understood, however, it is thought to be linked to increased insulin levels (known as hyperinsulinaemia). Some studies suggest this hyperinsulinaemia, is a result of high glucose levels (following the consumption of carbohydrate rich foods) but is accompanied by a subsequent rapid fall in blood glucose levels.  Overall the research is currently suggesting that athletes who develop transient hypoglycaemia tend to have an enhanced insulin response compared to other athletes following ingestion of the same amount of carbohydrate rich foods pre exercise. So would it be advisable for these athletes to avoid carbohydrate pre exercise? The answer is NO because it is thought that the symptoms experienced don't actually affect performance itself and the data advocating carbohydrates to enhance performance far outweighs any temporary discomfort that may be felt by an athlete as a result of this transient low blood sugar status.  (11:48) When does Transient Hypoglycaemia (TH) occur and for how long does it last? TH tends to occur within 30mins of commencing exercise BUT for some runners it may occur straight away whilst for others it might be several minutes into the run before symptoms appear. It will vary from runner to runner, however may also vary between runs within one individual. So you might go out for a run one day and you find that just as you start running, you're starting to feel these symptoms. Regarding how long this condition lasts, again, this varies between individuals and also within the same individual on different runs, but it is not thought to last more than approximately 30 minutes, with the average being around 10 to 20 minutes.  BUT….the AMOUNT of carbohydrate digested within the hour pr- exercise is not thought to alter the subsequent fall in blood glucose levels at the onset of exercise. it appears to be the individual's sensitivity to raised insulin levels that is the trigger for TH.   (17:30) FEMALE FACTORS: Glucose levels tend to decrease more so in women than in men during exercise post-prandial (post food) suggesting that women could possibly be more prone to Rebound Hypoglycaemia than men Obese males appear to have a larger exercise-induced insulin drop than obese...

Pomegranate is sometimes described as a superfood. It's nutrient dense fruit with many potent nutritional properties. It's been used in ancient medicine and in cuisine around the world, in particular China, India and the Mediterranean region. You'll find pomegranate in the form of supplements, juice, powders, extracts, and, of course, the fruit itself. Pomegranate Juice has attracted attention in the sporting world. Today we are going to answer the following questions; 1.    Why has pomegranate been a focus of research in sports nutrition 2.    A look at the key nutrients in pomegranate 3.    Practical suggestions to consider when using pomegranate as a food or supplement  https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!) SHOW NOTES (04:54) An introduction to pomegranate and its anti-inflammatory and antioxidant capacity.  (07:32) We look at a review in 2018 By British Journal of Nutrition: Effects of pomegranate supplementation on exercise performance and post-exercise recovery in healthy adults: a systematic review (British Journal of Nutrition (2018), 120, 1201–1216 doi:10.1017/S0007114518002696 © The Authors 2018) https://pubmed.ncbi.nlm.nih.gov/30350760/ (https://pubmed.ncbi.nlm.nih.gov/30350760/) The studies chosen examined either the effects of POMEGRANATE intake on exercise performance and/or exercise-induced fatigue, soreness, muscle damage, oxidative stress, inflammation and cardiovascular function. Initially they had a pool of over 900 studies and selected 11 that met their review criteria.  The review looked at; Effect of pomegranate on ·      acute and delayed physical performance ·      muscle strength recovery ·      muscle fatigue, pain and soreness ·      delayed onset muscle soreness - DOMS Effect of pomegranate supplementation ·      on acute and delayed muscle damage responses ·      oxidative stress responses ·      on inflammatory responses ·      on cardiovascular parameters All of which would be of interest to an endurance runner. Findings indicate that POMEGRANATE has the potential to: ·      enhance endurance and strength performance ·      advance post-exercise recovery ·      improve cardiovascular responses during and following exercise The researchers also point out that positive effects of POMEGRANATE supplementation of juice are more likely when; ·      POMEGRANATE juice contains >0·7g total polyphenols/0·5 litre ·      When large muscle mass exercise is engaged ·      When POMEGRANATE juice is consumed at least 60 min before exercise Additionally the review suggests, the inclusion (750ml/d) of polyphenol-rich POMEGRANATE in the diet of active people prior (60 min) and after exercise (during 48h) could be beneficial for their physical performance and muscle recovery during and following exercise. They also point out that further research is required to assess how chronic POMEGRANATE supplementation (that means consuming it consistently over a long period of time) impacts the physiological and performance adaptations to exercise training. That type of research may to help optimise POMEGRANATE supplementation guidelines for a range of exercise settings.  (12:44)  The key nutrients in...

Eating for Hill Drills Hill drills are an important part of many runners regular training routines and can help a runner become faster, fitter, stronger.  BUT, hill running, especially downhill running, is known to cause microtears of muscle tissue.  These microtears are important for triggering muscle remodelling and adaptation, however if they become severe or chronic due to poor nutrition and insufficient recovery from training, they may negatively affect running performance.  So, we are going to: Give an overview of how hill drills affect muscle - both positively AND negatively.  Outline some nutritional factors to help prevent or limit muscle damage from hill drills Give some ideas of how to put the nutrition recommendations into practice   https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!) (04:20) What effect do Hill Drills have on muscle? Hill Drills are used as part of a runners training plan to help them become fitter, faster, stronger in the long-term. This is because they help enhance the physiological and metabolic adaptations of exercise as well as support: Leg muscle strength Stride speed Improvement of VO2 Max and HR Enhanced running economy Protection from DOMS …and so much more…so really beneficial in the long-term for most runners. In fact it is thought that as little as six weeks of hill drills (being undertaken once a week) could induce some of these benefits.  BUT….. Hill Drills do carry some risk of exercise induced muscle damage (EIMD), especially downhill running as it causes eccentric muscle contraction.  So, what is eccentric muscle contraction? It is when the muscle is lengthening during the contraction: at this time the force applied to the muscle exceeds the force produced by the muscle itself, in that moment. This is known as mechanical stress and is known to cause breaking of the components of the muscle tissue that are required for the contraction (otherwise known as microtears). These microtears are necessary for muscle adaptation and muscle remodelling and rebuilding, BUT if the tears are severe, or become chronic, running performance could begin to suffer.  The fallout from these chronic or severe tears is inflammation. Any injury will lead to an inflammatory response in the body and this inflammatory response is known to be associated with: Pain Decreased ability to generate muscle strength Decreased range of motion Localised swelling Delated onset muscle soreness (DOMS) Increased muscle protein markers in blood e.g. creatine-kinase (CK) and Myoglobin (Mb)   Increase of general inflammatory markers in blood e.g. C-Reactive Protein (CRP), tumor-necrosis factor (TNF-a), Nuclear Factor Kappa B (NF-kB) Production of Reactive Oxygen Species (ROS) – known to damage cells ….this will ultimately result in compromised running performance. (12:10) Which nutrients could help prevent or limit muscle damage from hill drills? There are many nutrients that could help support a runner following injury and inflammation, however there are three that have been researched for their benefits in supporting an individual performing eccentric muscle contraction (such as downhill running). These three nutrients are: Protein Curcumin Quercetin PROTEIN: Protein provides the building blocks in the form of amino acids to repair and rebuild muscle following any type of muscle damage or injury. BUT it is the branched chain amino acids (BCAAs) i.e. leucine, isoleucine and valine that are especially important because they are the most efficient at triggering the muscle protein synthesis (MPS) cascade with leucine being the master trigger of the rebuilding...

Muscle Power in Midlife Our natural biology in midlife is promoting muscle loss and fat gain which is driving the changes in our body shape during this life stage. So we thought we'd share our suggestions to influence a healthy optimal body composition. There are 3 areas we suggest you focus on nutritionally: ·      Eat for Energy Balance – eat enough to fuel your training and adjust it down for light exercise and rest days ·      Use Carbohydrates strategically for training and body composition ·      Ensure your protein intake is optimal  https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!)  Show Notes (00:06) Some of the underlying reasons around the challenges of building muscle mass in mid-life are: ·      Lower levels of anabolic (muscle-building) hormones ·      A reduced ability to synthesise protein ·      In mid-life women there is natural decline in the estradiol form of oestrogen which is implicated in changes in muscle regeneration. ·      Increased inflammatory markers may promote fat mass and compromise muscle function Also there is research which suggests that maintaining higher levels of Lean Body Mass during the menopausal transition may be protective against the development of Vasomotor Symptoms i.e. hot sweats/flushes.  (03:26) Why is it important to build lean muscle mass as a runner  A few key areas to consider ·      Lean muscle mass increases metabolism, you'll burn more calories at rest and during workouts which will support weight management and body composition ·      When you have a strong core you will have improved running efficiency, your posture will be good, so you'll be more efficient in your movement and form which will lead to improved endurance and less fatigue especially on long endurance runs ·      When muscles are well conditioned, they perform better over distance and there will be less likelihood of fatigue, hitting the wall, suffering from cramps ·      Good form and endurance will lead to a faster pace ·      You will be minimising the risk of injury by minimising muscle imbalances or weaknesses  (07:02) How to eat for Energy Balance – eat enough to fuel your training and adjust it down for light exercise and rest days  It's important to adjust your energy intake up for long endurance runs or periods of intensive exercise and down for light exercise and rest days and doing that will support you in your body composition goals as well as your running goals. Often women get into a habit of eating the same amount of food regardless of their energy requirements. A personalised approach is required as every woman is different but we can consider some broad concepts. Consider baseline requirements which you'd calculate using your BMR x Activity Factor to calculate your baseline energy requirements or maintenance calories. This exercise gives people an indication of the amount of energy they require on a daily basis – often people are unconsciously over or undereating. If weight loss/fat loss is a goal then factor in an energy/calorie deficit – tends to be around 300-500 calories per day – depending on individual circumstances. Then the important thing to do is look at the days you are exercising, specifically how much exercise and the intensity, and where necessary increasing energy/food/calorie intake on...

YOUR Marathon: Run, Refuel, Recover Do you ever think about WHAT and WHEN to eat AFTER a marathon?  Many runners will consider what to eat BEFORE and possibly DURING but often food for recovery is neglected. BUT efficient and optimal recovery is important for enhanced performance, so here we consider: WHY a recovery strategy is important after a marathon event WHAT nutrition factors to consider for recovery following a marathon  WHEN and HOW MUCH to eat for optimal recovery from a marathon  https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!)  (09:44) WHY is a recovery strategy is important after a marathon event? In a nutshell, the reason that a recovery strategy is so important is so that enhanced performance can be achieved during any subsequent running training or running events.  When speaking about recovery, this includes nutritional AND lifestyle approaches to support an efficient and speedy return to optimal running after a marathon. If recovery is appropriate then it is known to support: Glycogen repletion  Prevent or delay the onset of fatigue during subsequent training   Muscle and body protein remodelling Metabolic and muscular adaptation stimulated by the exercise e.g. increased mitochondria production and increased production of contractile proteins (the proteins that support the muscle contraction and relaxation process) (17:58) “Carbohydrate (CHO) is a limiting factor in running performance” So, how does CHO fit into a recovery plan? The key purpose of carbohydrate intake in a recovery plan is to replenish both liver and muscle glycogen stores as quickly and as efficiently as possible to try and prevent, eliminate, or at least limit the risk of: Fatigue Muscle injury DOMS Poor muscular and metabolic adaptations To name but a few. It is well known that high intensity endurance exercise is fueled primarily by carbohydrate in the form of glucose. But DID YOU KNOW that when there is an increased demand for glucose by the working muscles, blood glucose levelsare maintained largely from the breakdown of glycogen stores in the liver, therefore an optimal recovery plan must ensure that sufficient carbohydrate is consumed to replenish the liver stores as well as the muscle stores of glycogen.   (25:10) Where does Protein fit into a Marathon recovery plan? Protein intake following a marathon is crucial for muscle building, muscle remodelling, muscle repair, and of course overall muscle recovery.   BUT during a marathon, if carbohydrate intake is inadequate, protein (primarily from muscle) will be broken down to be utilised as an energy source, which will compromise the muscle repair, rebuilding, remodelling and recovery POST exercise.   DID YOU KNOW that absolutely if carbohydrate intake is suboptimal (below 1g/KgBW/h) DURING exercise it is thought that adding protein to a carbohydrate snack or meal or beverage AFTER a marathon is known to increase the rate of the glycogen resynthesis. This is thought to be due to the protein effects on insulin, leucine and phenylalanine i.e. support these in driving the glucose into the muscle cells.  So, what does muscle remodelling actually mean? Muscle remodelling is a word that is often used but seldom explained but what it means (in simple terms) is the breaking down of old and or damaged muscle proteins, and the rebuilding of new ones and endurance exercise is known to trigger this process. This breakdown and rebuilding of muscle proteins leads to a remodelling of different components of muscle e.g. increased mitochondria production  So, if...

Plantar Fasciitis(PF) is a common health issue amongst the general population – it's thought to account for 15% of adult foot complaints and runners are in the “at risk” group with prevalence rate in athletes around 21%. Plantar fasciitis accounts for about 10% of all running related injuries. PF usually develops with repeated impact or pressure, which, over time, can cause damage to the tissue in the foot, so it's easy to see why running may contribute to this condition. Today we are going to discuss; 1.    What is plantar fasciitis and what are the risk factors and triggers for runners to be aware of? 2.    A focus on the inflammatory aspect of plantar fasciitis and how nutrition may be utilised as part of your recovery and prevention strategy 3.  Some food ideas to help you prevent, manage and recover from plantar fasciitis  https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!)  Show Notes (00:07) Our personal experience of plantar fasciitis. (05:49) What is plantar fasciitis, what are the risk factors and triggers for runners to be aware of? Plantar fasciitis is a condition that occurs when the plantar fascia, the tissue that connects your toes to your heel, becomes damaged or torn. This condition is commonly experienced by runners and causes extreme pain in the bottom of the feet and the heel. Rest is essential if you have damaged your plantar fascia but preventing the condition in the first place is the best way to protect your feet. Stretching properly is an important factor, but your diet can also play an important role.  It's thought that an inflammatory component of PF is a result of prolonged loading on the tissue which perpetuates the inflammatory cycle. We know that inflammation is part of the healing process. In PF it's believed that the healing response results in production of new connective tissue which may be laid down in a disorganised fashion and this causes the formation of adhesion and thickening of the plantar fascia. It's believed that the thickness of PF is related to the pain levels experienced. The main triggers seem to be; ·      Changes in activity – perhaps a new type of exercise activity or a change in intensity ·      Tight calf muscles or an achilles injury ·      New or old footwear ·      Weight gain or being overweight ·      Chronic inflammation may be driving the ongoing symptoms of PF – we can talk about that later in our conversation   The main risk factors for developing PF are considered to be; ·      Running ·      High Foot Arches ·      Excessive foot pronation ·      Weak plantar flexor muscles (that run along the bottom of the foot) ·      Obesity ·      Prolonged standing or walking  (13:52) A Focus on the inflammatory aspect of plantar fasciitis and how nutrition may be utilised as part of your recovery and prevention strategy  Acute inflammation occurs in response to infection and injury. Immune cells identify a stressor i.e the infection/injury and take action to resolve the issue. Pro inflammatory mediators (histamine/cytokines/eicosanoids/prostaglandins) help to increase blood flow and vascular permeability around the site of infection/injury and enable pro inflammatory immune cells to do their job. This is known as the INFLAMMATION INITIATION PHASE. You may notice...

Is caffeine good for running? Caffeine may support a runner as an ergogenic aid. An ergogenic aid being a performance enhancer, something which may support you in achieving a physical or mental edge whilst training or competing. Ergogenic aids can be foods, supplements, training techniques or equipment. Caffeine is well researched in sports science as far back as the 1920's and is known to; ·      Enhance various aspects of exercise performance in runners such as muscular endurance and sprinting ·      Appears to improve physical performance in trained and untrained individuals ·      Has an ergogenic effect on cognitive function i.e. attention, vigilance and may induce a decreased perception of effort/fatigue (rate of perceived exertion RPE), so your training may feel easier and you may be able to maintain pace longer  We are going to look at: 1.    How does caffeine support running performance as an ergogenic aid 2.    Are there any downsides to consuming caffeine (as a runner and for general health) 3.    Sources of caffeine you may consider as a runner https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!) Show Notes (07:20) How much caffeine should someone consume to experience the ergogenic benefits? Quoting from a review published in January 2021 - International Society of Sports Nutrition ISSN position stand: caffeine and exercise performance Research indicates Caffeine has consistently been shown to improve exercise performance when consumed in doses of 3–6 mg/ kg body mass. We've never really considered how much caffeine is in a cup of coffee, but to give you an idea an espresso (75mg/shot), black tea (30-80mg/8oz), green tea (35-60mg/8oz), and some energy gels and sports/soft drinks include caffeine – varying from 25g – 100g per sachet So for example if you are 70kg you'd be looking at consuming between 210g and 420g to potentially get these benefits – so the equivalent of 3- 6 espressos – that seems an awful lot of caffeine to us!! Minimal effective doses of caffeine currently remain unclear, but they may be as low as 2 mg/kg body mass. That means the smallest dose that will produce the desired outcome.  (10:45) How much caffeine would be too much and how should you time caffeine consumption for optimal results? Very high doses of caffeine (e.g. 9 mg/kg) are associated with a high incidence of side-effects and do not seem to be required to elicit an ergogenic effect. So their message is you don't need to over consume for results. Caffeine is rapidly absorbed from the gastrointestinal tract and it appears in the blood within minutes, with peak caffeine plasma concentrations ranging from 30 to 120 mins. Typically, the most common timing of caffeine supplementation is 60 min PRE-EXERCISE. The effects of caffeine last for three to five hours, so you don't have to try to drink it or consume a supplement immediately before your run. Caffeine's effects will last for several hours, depending on how quickly or slowly it is metabolised by the body. Caffeine has a half-life of approximately four - five hours. That means amount of time it takes for caffeine to be reduced to half the original amount. So if you've consumed 10 milligrams (mg) of caffeine, after 5 hours, you'll still have 5 mg of caffeine in your body. This timescale may be reduced or extended in certain groups of individuals such as pregnant women, those who smoke and people with impaired liver function.  (13:50)  Are there any benefits to consuming caffeine during exercise or training? Some runners...

Muscle Mass to Power Your Running Performance Today we will talk about: ·      Why is lean muscle mass important for running performance? ·      The challenges of building and maintaining lean muscle mass as we approach mid-life and beyond. ·      Protein to support muscle mass ·      A suggested exercise framework to support midlife health https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!) (06:24) Outlining why lean muscle mass is important for running performance  Focus should be on improving performance, also to minimise and prevent injury. A few key areas to consider: ·      Lean muscle mass increases metabolism, you'll burn more calories at rest and during workouts which will support weight management and body composition. ·      When you have a strong core you will have improved running efficiency, your posture will be good, so you'll be more efficient in your movement and form which will lead to improved endurance and less fatigue especially on long endurance runs ·      When muscles are well conditioned, they perform better over distance and there will be less likelihood of fatigue, hitting the wall, suffering from cramps ·      Good form and endurance will lead to a faster pace ·      You will be minimising the risk of injury by minimising muscle imbalances or weaknesses  More strength means more joint stability, stronger bones and ligaments, and increased calorie burn—even during rest—because muscle burns more calories than fat. A runner's goal is often to improve or maintain a lean body composition by shedding excess body fat and adding lean muscle to improve performance and prevent injury. (08:41) The challenges of building and maintaining lean muscle mass as we approach mid- life and beyond  It's well known that as we age, we lose muscle mass … and that starts at around the age of 30! Which is young!  Muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60. The underlying reasons for muscle loss as we age are: ·      lower levels of anabolic (muscle-building) hormones ·      a decrease in neuromuscular efficiency, ·      a decrease in the quality of communication between the brain, central nervous system, and muscles ·      a reduced ability to synthesise protein   (09:34) An introduction to sarcopenia  Mid-life women often talk about noticing loss of muscle tone or getting flabby and we may notice elderly relatives in their late 70's and 80's almost “shrinking” as they lose muscle – this is known as sarcopenia. Sarcopenia is defined as the presence of low muscle mass together with low muscle function i.e. strength and performance. There's lots of research in the elderly population around nutrition and exercise interventions and from my experience in supporting elderly clients, it's a challenging time of life to make changes and gain significant results. Managing the risk factors for sarcopenia earlier in life is key. So, whilst muscle loss is a natural ageing process to be expected, it's important for everyone, and especially as runners that we take steps to preserve our muscle mass and aim to slow down this loss of muscle mass. KEY RISK FACTORS for sarcopenia ·      Obesity and higher BMI...

Running Nutrition; What is the Research Saying?   In our Podcast episodes we often quote research and this is because we believe it's vital that the information, we share is evidence-based alongside giving you our own personal views. So, here we explain a little bit more about the different types of research papers we access, the scientists we follow, and WHY we trust their views.  We outline the different research paper sources available and give you an understanding of the PURPOSE of the different types of study papers before discussing some of the ones we access and trust. https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!) Show Notes (08:00) There are many research styles, however the ones we most commonly quote include:  Primary research – is solely carried out to address a certain problem, which requires in-depth analysis. This type of research is “pinpointed” i.e. research is carried around only a specific issue or problem and all the focus is directed to obtain related solutions e.g. mouth rinsing with CHO and its potential impact on sports performance.   Position Stands - Position Stands tend to be official documents, developed using a specified evidence-based methodology, on significant societal issues that merit interdisciplinary consideration and consensus e.g. International Society of Sports Nutrition (ISSN) Position Stand: Caffeine and Performance  Joint Position Statements - Joint Position Statements are similar to Position Stands, but are developed in conjunction with at least one other not-for-profit organisation or governmental agency. E.g. Prevention, diagnosis and treatment of the overtraining syndrome: Joint consensus statement of the European College of Sport Science (ECSS) and the American College of Sports Medicine (ACSM) Consensus Statements – are documents developed by an independent panel of experts, usually multidisciplinary, brought together to review the research literature for the purpose of advancing the understanding of an issue, procedure, or method e.g. The International Olympic Committee (IOC) consensus Statement: Beyond the Female Athlete Triad—Relative Energy Deficiency in Sport (RED-S)  Systematic/Cochrane Reviews and Meta-analyses –These are carried out in an effort to ensure decisions about health and health care are informed by high-quality, relevant and up-to-date research evidence. These bodies collate all the recent and relevant papers on a subject to review and decide whether there is sufficient evidence to suggest the research outcomes could support health and health-care.      (13:34) There are lots of different types of research available, but what is their PURPOSE? Let's delve a little deeper and try to answer this question. But firstly, just as an overview: All research methods, whether traditional or modern, fall into one of two categories: Primary research or secondary research.  Primary research is information gathered through self-conducted research methods, as we have already mentioned, whilst secondary research is information gathered from previously conducted studies. Now let's delve into the purpose of the different styles of research carried out: Position Stands and Joint Position Statements (secondary research): Their purpose is to serve as authoritative and influential, evidence-based statements on topics of relevance to those working in whatever field the statement is supporting e.g. for us it would be the field of exercise science and sports medicine. The Position Stands and Joint Statements we tend to source come from highly regarded and well-respected...

Protein Powders….Do Runners Need Them? Protein Powders (PP) are widely marketed at runners (and other athletes). The adverts can be enticing ….but do runners really need them? Here we discuss the benefits and potential drawbacks of Protein Powders before delving into how to make the best choices if indeed your personal circumstances suggest you may benefit from taking one. We round up by giving you some Protein Powder recommendations; ones that have been tried and tested by us and our clients!   https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!) Show Notes (06:21) The current recommended daily intake of protein for individuals varies: For sedentary individuals 0.83g/Kg BW/d is recommended For active individuals, the intake ranges from 1.2g/Kg BW/d to 2.0g/Kg 2g/Kg tends to be reserved for individuals focusing on strength/resistance training,  (07:51) There are many potential benefits from taking a protein powder including: Body composition as protein helps keep you fuller for longer. Also metabolism of protein uses significant energy, thus burning more calories per hour than CHO.  Building muscle because distance running is catabolic ie it leads to muscle breakdown. A PP would be an easy way to increase protein intake in order to maintain and build muscle mass. Glucose/insulin regulation as protein promotes insulin secretion, which can help enhance glucose clearance from the blood, thus promoting Blood Sugar Balance.  Adequate protein intake for individuals who struggle to attain an appropriate protein intake CONSISTENTLY High protein content in one serving so great as a recovery strategy to help maintain muscle mass  Pure protein so there is no Fat or Carbohydrate present to interfere with efficient digestion/absorption (16:05) There are also potential drawbacks to taking a protein powder including: Branched chain amino acids (BCAAs) may compete with Tryptophan at the blood brain barrier, which could affect mood and sleep  PP overuse may lead to an overall excess protein intake. This could lead to the formation of toxic metabolites including ammonia, which is thought to be a risk factor for compromised immunity, dysbiosis and other systemic and metabolic conditions.  Compromised kidney function. An overall high dietary protein intake is thought to cause increased renal pressure, which may result in kidney hyperfiltration, glomerular injury, and proteinuria, proteinuria being a marker of kidney dysfunction and glomerular injury. Compromised liver function. The liver is the main organ responsible for filtering relatively toxic end products of protein metabolism (e.g. ammonia) via the urea cycle. When ammonia is not successfully removed from the blood due to impaired liver function or an overwhelmed detoxification process (maybe due to excess protein intake) the plasma ammonia concentration increases, which is known to cause negative health effects. Potentially debilitating side effects. These side effects include: Flatulence and/or bloating Cramps Tiredness Weakness Headaches  (26:17) Particular runners who may benefit from a protein powder include: Runners who are vegetarian or vegan  Runners recovering from injury  Runners recovering from illness Runners wanting to lose weight  Runners looking for a quick and easy pre or post-exercise snack Older runners where muscle loss is greater (29:46) It has been established that PP could be used strategically for certain individuals on certain occasions for a limited period of time.  So, for these individuals there are certain things they would want to be considering when...

kSajd7H3VdSo0kI2B49n Thyroid Health and Running Performance Introduction Thyroid dysfunction is very common, especially in women. Did you know that in the US approx. 20 million people have some form of thyroid dysfunction? BUT at least 60% of that number are unaware they have a condition. Also, women are approx. 5%-10% more likely than men to develop a thyroid condition and it is thought that 1/8 women will develop a thyroid issue in their lifetime.  Per capita, the figures are thought to be similar in the UK.…. those are quite phenomenal figures so, let's explore: 1.     The thyroid gland and its function 2.     Thyroid dysfunction and its impact on running performance 3.     Some nutrition and lifestyle factors to support thyroid health.   https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!) (09:09) An outline of Thyroid Function: The thyroid is a butterfly-shaped endocrine gland that sits on the front of the neck just below the Adam's apple. It is made up of two lobes – which lie on either side of the wind-pipe, joined by a small bridge of thyroid tissue called the isthmus. Each lobe is about the size of a plum cut in half The thyroid makes two hormones that it secretes into the blood stream, thyroxine (commonly known as T4) and triiodothyronine (known as T3) The hypothalamus and pituitary gland located in the brain are the master regulators of the whole endocrine system within the body, which controls ALL hormone production Regarding thyroid hormone production, the hypothalamus sends instructions to the pituitary gland by releasing thyrotropin-releasing hormone (TRH). The pituitary gland in turn sends instructions to the thyroid gland via thyroid stimulating hormone (TSH). The thyroid then produces and releases T3 and T4 This cascade is regulated by a negative feedback loop. What that means is: When circulating levels of thyroid hormone are high, the hypothalamus decreases its production of TRH, which in turn decreases the pituitary production of TSH, and thus inhibits production of T3 and T4.  When circulating levels are low, the opposite effect takes place in which the hypothalamus signals the pituitary to further stimulate thyroid hormone production.  The thyroid normally secretes roughly 20% of the body's T3, but ALL of the internally produced T4. T4 is converted to the more metabolically active T3 in tissues throughout the body via a series of different enzymes.  (12:50) Key functions of the Thyroid Gland and its hormones (T4 and T3) associated with running performance: Metabolic rate - Most of us will be aware of their importance in maintaining metabolic rate. T4 and T3 control metabolism (i.e. the way the body uses energy) by regulating the speed with which the body cells work. So, we could think of our bodies as being a car, and the thyroid hormones as the engine. Increased metabolic rate =  increase body heat production Energy expenditure - by regulating the rate at which energy is burned. This can therefore affect weight loss or weight gain. Cardiac function – Thyroid hormones can slow down or speed up the heartbeat, they are also known to increase heart muscle contractibility and cardiac output. They are also known to promote vasodilation (widening of blood vessels), which leads to enhanced blood flow to many organs. Fat metabolism – thyroid hormones enhance utilisation of fatty acids in many tissues and are linked to plasma concentrations of cholesterol and triglycerides. E.g. when thyroid hormones are low, there is an increase in blood cholesterol concentration, in fact increased cholesterol levels...

Typically, runners start considering nutrition when they get to half marathon distances. At this distance it's time to time to adapt the amount of food you eat, particularly on heavy training days. In this episode we'll talk about. How YOUR nutrition needs to change as running distance increases Pre, During and Post Running – what and when to eat How much to eat to fuel your distance This episode is for you if you are planning your first half marathon, or if you are an experienced half marathon runner looking to get the edge or if you are stepping up to marathon distance or indeed wanting to fuel your ongoing marathon training with great nutrition.  https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!) SHOW NOTES  (06:00) An overview of the main changes to nutrition as distance increases  When you get into running half marathon and longer distances it's time to adapt the amount of food you eat on heavy training days to ensure you are fueling your training and racing. The main changes are: ·      How much you eat (eating enough on heavy training days), ·      The proportion of macro requirements will change ·      Learning how to strategically use slow and quick release carbohydrates is important thing to understand, to practice and fine tune ·      You will need to be more conscious of eating pre, during and post training  (07:00) The key reasons for adapting nutrition as distance increases are: ·      To preserve stored glucose (glycogen) - in liver and muscles, prevent using protein for energy ·      Sustain Performance ·      Provide enough energy (kcal) for training ·      Support recovery and repair (08:33)  One of the concepts we teach our clients is switching between different athlete plates. That particularly helps you focus on your macronutrient requirements are your training changes. As distance increases the distribution of macronutrients on plate needs to change too. An everyday healthy food plan is adequate for up to 9-10 miles or a run lasting up to 90 minutes but when you start to increase your training runs beyond that you'll need change your food plan on your long run training day(s). The MAIN CHANGE on days when completing a longer endurance run is to adjust CHO content up to reflect the energy expenditure of the run – so roughly moving from ¼ plate to 1/3 plate of CHO - this would be appropriate for distances of up to 15/16 miles for longer distances we'd suggest a higher carbohydrate intake. (This will vary between individuals but gives you a rough guide) It's important that you maintain portions of protein or fat intake as they are required for fuel as well as muscle strength, recovery and repair following the run Also ensure your vegetable intake is varied and eat at each meal – micronutrients are key for energy production and recovery.  (11:31)  Hydration – needs to increase too. Depending on temperatures and sweat rate – electrolyte drops may need to be added. It's good to practice carrying water and hydrating for longer distances – if you'd like more insights listen to Episodes 5 Hydration and Running and E46 Does Dehydration impair exercise performance.  (12:39)  When we move beyond training distances of 15-16miles, macronutrient intake needs to change yet again. Protein intake REMAINS CONSTANT, it is Carbohydrate only that increases alongside a decrease in vegetable intake. Carbohydrate intake would increase to ½ plate...

Doping and Running Introduction: Doping in Running is a controversial subject, but an important one to discuss. The World Anti-Doping Agency (WADA) works tirelessly to stamp out doping in the hope of achieving fair play in sport and achieving their “play true” core value. So, in this episode the aim is to inform you of the good work they are doing…but also for you to think about “Does this affect me?” Possibly not, but if you are a Club Runner with aspirations to achieve more…then maybe YES. Or maybe you know of someone who is an aspiring runner so with this information you can inform them of the risks from consuming supplements and medications. So, open for discussion is: WADA and its affiliated organisations The various substances and supplements on the banned list How to avoid the risk of consuming any banned substances  https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!) SHOW NOTES (07:50) The Tokyo Olympics are upon us, so random drug testing will be carried out on some athletes. BUT, have you ever considered how these tests are completed? Basically, there are two types of testing:  In-Competition Testing  Out-of-Competition Testing.  In-Competition Testing refers to the period commencing at 11:59 p.m. on the day before a competition and finishing after the end of the competition and the sample collection process linked to that particular competition.  Out-of-Competition Testing takes place at any time outside the In-Competition period. The procedure includes a urine and/or blood sample collected from an athlete. The athlete collects the urine sample himself/herself, however, to ensure there is no dishonest practice, a specialist (known as a Doping Control Officer (DCO)) of the same gender as the athlete is present during the sample collection. Blood samples are taken by a specialist known as a Blood Collection Officer (BCO) who is a specially-trained professional and holds a medical license. A “chaperone” will notify an athlete who is selected for testing for doping and will monitor all activities undertaken by the athlete until the sample collection process is completed.   (12:31) WADA was established in 1999 following the doping events of the Tour de France in 1998. Here are some facts about WADA: It is an international independent agency composed and funded equally by the sport movement and governments of the world.  Its key activities include: scientific research, education, development of anti-doping capacities, monitoring of the World Anti-Doping Code (Code) – the document that harmonises anti-doping policies in all sports and all countries. The International Olympic Committee (IOC) held a World Conference on Doping in 1999, which led to WADA being formed Headquarters are based in Montreal in Canada The European arm of WADA is situated in Lausanne They were operational for the Games in Sydney in 2000  Their mission “is to lead a collaborative worldwide movement for doping-free sport”  (17:10) So who is bound by the anti-doping code established by WADA?  to date there are approximately 700 sport organisations who have accepted the World Anti-Doping Code. These organisations include the:  International Olympic Committee (IOC) International Paralympic Committee (IPC) International Federations (IFs) (including all IOC-recognised IFs) National Olympic and Paralympic Committees National and Regional Anti-Doping Organisations (NADOs and RADOs) All signatories who are bound by the anti-doping code are required to undertake three steps in order to be fully compliant with the Code:  Acceptance Implementation Enforcement So, ALL elite and...

https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!) An Introduction to Smoothies. Smoothies are an easy way to enjoy great nutrition and often people don't know how to make a good homemade smoothie. A nutrient dense smoothie eaten strategically may be used by a runner to fuel pre and post running and recovery, both from training and from injury. We will talk about:   1.    How adding Smoothies into your food plan may support you as a runner 2.    How to make a smoothie – share all our practical tips 3.    Give some ideas for therapeutic smoothies – so combinations to help particular health or performance concerns   (05:34) An overview of using smoothies in your food plan based on a 2018 Australian Study, Smoothies: Exploring the Attitudes, Beliefs and Behaviours of Consumers and Non-Consumers. The researchers say; ·      Smoothies appear to play a positive role in the diet of some individuals; promoting increased consumption of core foods (e.g. fruit, vegetables and dairy products). ·      However, smoothies may also contain discretionary ingredients that could promote increased calorie intake, especially if they are consumed as snacks and subsequent compensatory dietary behaviours are not employed. ·      With overweight/obesity remaining a major public health issue, understanding how popular snack foods and beverages (such as smoothies) contribute to caloric intake and influence broader dietary behaviours is important. We say: ·      Important to know what ingredients in smoothie and energy value and Glycaemic Load ·      Smoothies are Energy Dense – so consider them as part of your food plan i.e. total dietary intake (nutrient status and calories -not as discretionary foods or drinks) ·      Help you consume recommended amounts of Fruits and Vegetables ·      Including protein and fibre elements will help with satiety – keeping you full (interestingly in the Australian study participants perceived smoothies as drinks not food so people thought they would quench thirst not relieve hunger)  (11:46) Could a smoothie be eaten as part of refueling nutrition on an ultrarun (if a runner didn't have to carry their own food)? We look at one study about: Contribution of Solid Food to Achieve Individual Nutritional Requirement during a Continuous 438 km Mountain Ultramarathon in Female Athlete – which was looking at effect of multi-day continuous endurance exercise on blood glucose control and appropriate intake of food and drink in a female athlete. Conclusion: Carbohydrate, protein, and fat intake from solid foods contributed to maintaining a fast pace with a steady, mild rise in blood glucose levels compared with liquids and gels when female runner completed a multi-day continuous ultramarathon with little sleep. The foods mentioned in the study were: sports drinks (isotonic and hypertonic formulas), cola, gels, milk product, tea, soup, other liquids (all other drinks consumed), fruits, sweets, bars, noodles, bread, rice products, wheat products, powder, and other solids (all other products consumed). Smoothies or Shakes aren't mentioned but it made us wonder if they would be appropriate? We think it would be an easy way of getting fast release CHO into the body very quickly as less digestion and assimilation is required. Carrying food in smoothie/liquid form on an ultra may increase weight significantly though. BUT if you have a support team i.e....

Designing Your Personalised Nutritional Blueprint Having a foundational everyday nutrition plan supports general good health and energy and to some degree will protect from ill health and developing chronic diseases. However GOOD Health is not OPTIMAL health and doesn't always deliver PEAK PERFORMANCE. As nutritionists utilising the functional medicine, we consider every individual to be unique and recommend personalised nutrition and lifestyle plans rather than a ‘one size fits all' approach. You have individual requirements for nutrients based on your genetic make-up, your environment and your lifestyle. Equally important is to consider how your body systems are functioning to enable you to get the best from your food. As part of our Healthy Woman Healthy Runner METHOD we use a Personalised Nutritional Blueprint as a point of reference document so our clients always know what, when and how much to eat for your personal health and running goals …. and it's a document you can update every few months, so you are always adapting your blueprint to meet your current goals. In this episode we are sharing how we use this tool to support personalised nutrition plans. https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!) SHOW NOTES (04:14) An overview of our Healthy Woman Healthy Runner METHOD Healthy Woman Healthy Runner follows a step-by-step approach, basically we walk you through a process which focusses: ·     Set YOUR health and running goals ·     Focus on YOUR optimal body composition and energy levels with foundational nutrition ·     Reset and balance YOUR hormones ·     Work out what YOU require for recovery and recharging energy ·     Finally, we help you create an eating plan to support YOUR Running Results ·     All the steps layer and complement each other to help you reach your Healthy Woman Healthy Runner goals   Foundational nutrition is key, the BLUEPRINT is a document which adapts broad concepts and advice to take account of an individual's specific requirements to support their individual body composition goals, plus adding in therapeutic foods choices to support health conditions and injury healing or prevention, and also adapting macros and energy requirement for training, exercise and activity levels. All of which is to help shape up, balance female hormones, feel energetic and give you a nutrition edge for great running performance. (09:37) Key information required to create and design a personalised nutrition blueprint ·     Current health status (including underlying health conditions or medical diagnosis), ·     Body composition – is it healthy, is it supporting your running goals and life stage? ·     What is their your stage – teenage, menstrual, peri menopuasal, menopausal, post menopausal? ·     How are you feeling now? What would you like to change or improve? ·     Do you have any current or past injuries? ·     What is your current run training plan and other exercise plans. ·     What do you have successfully in place from a nutrition and lifestyle point of view? ·     Do you have any life challenges to consider? ·     Health and running goals – what are you aspiring to achieve and enjoy? (13:54)  Information recorded on a Healthy Woman Healthy Runner Nutrition Blueprint includes:  HOW MUCH TO EAT –

Ouch....Shin Splints! Introduction: Have you ever suffered from shin splints? If so, you will know how painful and debilitating they can be. It is a condition that probably many of you can identify with, but maybe know very little about.  Maybe you have never experienced them, which is great because you don't want to!!  In this episode we define shin splints to give you a better understanding of the condition and then discuss the potential risk factors for their development. We also look at some nutritional and lifestyle changes you could make to help prevent the development of this condition…be it for the first time or them occurring AGAIN!!  https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!) SHOW NOTES (03:10) Defining shin splints: The medical term for shin splints is Medial Tibial Stress Syndrome (the Tibia being what is commonly known as the shin bone) and the American Medical Association defines them as: ‘Pain and discomfort in the leg from repetitive running on hard surfaces or forcible, excessive use of the foot flexors (which are the muscles located along the top of the foot stretching down towards the toes). They are thought to be exercise-induced and cause pain along what is known as the posteromedial tibial border (pain being felt on the inside of the shin at the lower end ie towards the foot). They are thought to be caused by repetitive loading stress during running and jumping and provoked on pressing over a length of around 5 centimetres.  (09:29) Pain is the principle symptom of Shin Splints, but there are others including: Oedema (fluid collecting around the painful area) Tenderness of area when pressure applied Just to highlight here: if shin splints are not acknowledged and addressed, they might lead to a stress fracture of the tibia, and once a stress fracture occurs, it could mean significant more time for recovery and time away from running.  BUT, remember shin pain doesn't always mean shin splints, there are many other conditions that may cause shin pain including: Sciatica – referred pain Deep vein thrombosis – medical intervention would be imperative here Muscle strain An infection Trapped nerve So have any shin pain the pain checked out to determine the true cause.  (15:23) There are many risk factors for shin splints, some of which are within our control, and others that are outside of our control.  Some of the non-modifiable risk factors (ie outside of our control) include: Age - older runners thought to be more susceptible Sex – more prevalent in women Height Hyperpronation – inwards or outwards Navicular drop – linked to foot arch height and foot pronation.  It is suggested that a navicular drop greater than 10 mm nearly doubles the likelihood of developing MTSS. This increased arch height may result in reduced absorption of ground forces. Also, individuals with an increased navicular drop are at higher risk of MTSS because there is a decrease in tibial rotation, which is thought to be an important factor in absorbing impact forces. Joint laxity – loose joints Strength of and balance between flexors and extensors of the foot (22:31) Some of the modifiable risk factors ie ones within our control therefore could be changed include: Weight – overweight/obese – During running, the tibia bends and bows as a response to activity, which causes microtrauma. This is ok and natural and is necessary to strengthen, build, and adapt the bone.  BUT where an individual is overweight or obese the load may exceed the micro-trauma threshold of the tibia resulting in shin splints.  Body fat – high fat to muscle ratio Fitness level –...

https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!) Introduction: Food Focus on Chocolate for Runners Everyone loves a sweet treat and runners are no exception. Our aim is to help you find a way of enjoying “dark chocolate” as well as adding some nutritional benefits to your food plan. Also, worth mentioning dark chocolate is an acquired taste but once your taste buds have adapted, you'll love it. The flavour is so intense that you'll find you don't over eat as it's so satisfying.  Our discussion will cover: 1.   KEY nutritional properties in chocolate and how they can support a runner. 2.  We'll share some recipe ideas using chocolate. 3.  How to choose a good quality chocolate and some of our favourite brands. To clarify, we are talking about DARK Chocolate – chocolate made from Cacao beans – not the highly refined sugary commercialised brands. SHOW NOTES  (01:47)  A little about cacao! ·      Cacao, is the dried and fully fermented fatty seed of the fruit of the cocoa tree, Theobroma cacao. ·      Cocao liquor is the paste made from ground, roasted, shelled, and fermented cocao beans, called nibs. It contains both non-fat cocao solids and cocao butter. Cocao liquor is what is referred to as ‘‘percent cacao'' on food packaging. ·      Powder is made by removing some of the cocao butter from the liquor. ·      Chocolate is a solid food made by combining cocao liquor with cocoa butter and sugar. The proportion of cocao liquor in the final product determines how dark the chocolate is.   (06:25)  Nutritional Properties of Cacao and potential health and performance benefits to runners: Polyphenols Cacao beans contain a high level of polyphenols of which there is a subset of nutrients called flavanoids – flavan-3-ols in particular, cacao contains epicatechin, catechin, and procyanidin. Research shows that flavonoids may contribute to cacao's cardioprotective effects and anti-oxidant effects. Increase vasodilation and blood flow to working muscles Flavanoids also promote bio availability of Nitric Oxide which naturally increases the flow of blood and oxygen to working muscles. A greater supply of oxygen to the working muscles results in boosts to strength and endurance performance important for runners. Increase Your Aerobic Capacity A study in 2016 looked at “Beneficial effects of dark chocolate on exercise capacity in sedentary people”. It was a small study of 17 participants who consumed 20 g of dark chocolate daily for 3 months – at end of study they had experienced a 17% increase in their VO2 max i.e how efficiently you use oxygen. The researchers believe that epicatechin, can help the mitochondria—or the powerhouse of your cells—function more efficiently. One study which looked at 9 endurance trained cyclists consuming a chocolate milk drink as a recovery aid following interval work outs on 3 separate day. They compared performance with Choc Milk against a fluid replacement drink and a carbohydrate replacement drink and found … Time to Exhaustion (TTE) and Total Work (WT) were significantly greater for chocolate milk and Fluid Replacement (FR trials) compared to Carbohydrate Replacement (CR) trial. The results of this study suggest that chocolate milk is an effective recovery aid between two exhausting exercise bouts. Can anti-oxidant properties of flavonoids in cacao reduce inflammation? Endurance running is a contributor to acute inflammation in the muscles and joints, so it's thought that eating good quality dark chocolate before or after a...

https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!) Introduction: Food For ... Summer Running It's time to add some summer sunshine into your food plan so today we are talking about some summer foods which are not only delicious but will also support your running performance during the summer time. We are looking at 4 different summertime foods and outline the nutritional properties of each and then consider how they could be added as part of your meal plan with some menu ideas. Finally, we'll share a 1-day menu plan using these 4 foods: 1.    New Potatoes 2.    Tomatoes 3.    Watermelon 4.    Radishes   SHOW NOTES (02:41) New Potatoes – key nutritional properties New Potatoes are delicious and tasty, and because they are small they are quick and easy to cook. The key macronutrient in potatoes is Carbohydrate, we know if we don't have optimal carbohydrate in our food plans that may be a limiting factor in our running performance. In an average portion of 125g or just over 5oz there is 25g CHO – that is approximately 4 baby potatoes – that would be a portion for everyday nutrition so for an endurance runner following an athletes portion plate they would likely have double or treble that portion for one meal time. There is no FAT, and approx. 3g of protein in the 125g portion size, and there is a small amount of fibre – 2g. When potatoes are cooked and then left to become cold, they develop “resistant starch” which is helpful for digestive health as resistant starch feeds colonic bacteria so supports your microbiome. So, eating a cold potato or a potato salad is recommended as being good for your gut! Potatoes are a high GI food – so the glucose content will get into your blood stream quickly. Some ultra-runners and ironman athletes eating boiled skinless potatoes as part of their fueling during events. If you want to lower the GI/GL effect you may do this by combining eating them alongside some protein – ideal for after training or racing.  The way you cook a potato will also affect its GI content – baking is higher than boiling – all to do with the changes in chemical structure when you cook. Cooled potatoes also have a lower GI. (09:53) Reviewing the outcome of a 2019 Study - Potato ingestion is as effective as carbohydrate gels to support prolonged cycling performance.  (13:32) The key micronutrients in potatoes are: ·      Vitamin C (at 27g per portion). Vitamin C is important for collagen production and iron absorption ·      Vitamin B6 – a small amount at 0.2mg per portion – important for carbohydrate and protein metabolism ·      Potassium – there is more potassium in a portion of potatoes than a banana – potatoes 620g and banana around 400g!! Potassium is an important electrolyte. We often lose potassium in sweat so it's important to replenish – so eating potatoes as part of your post run meal would be supportive ·      Another class of nutrients in potatoes are Carotenoids, such as lutein, zeaxanthin, and violaxanthin, are found mostly in yellow and red potatoes, although small amounts are also found in white potatoes  (16:26) Food ideas for using new potatoes include: plain boiled with fresh mint, lightly roasted with garlic and rosemary, served hot or cold with dressings or dips, sliced into frittatas or egg muffins, patatas brava  (17:19) Tomatoes – Key Nutritional Properties One of the nutrients in tomatoes most researched is LYCOPENE, which is an antioxidant and the redder a tomato is the...

https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!) FOCUS ON....Magnesium Introduction: Magnesium is an essential mineral (i.e. it MUST be provided from our diet as the body is unable to synthesise it) and is known as the “universal mineral” because it plays an important role in so many metabolic reactions (over 300) both as a mineral and a co-factor for enzymatic reactions.  The adult human body contains about 25 grams of magnesium of which: Over 60% of all the magnesium is found in the skeleton 27% is found in muscle 6% to 7% is found in other cells Less than 1% is found outside of cells Magnesium is known to play a key role in MANY biological processes that influence sports performance too. So, in this episode we discuss its importance in:   Muscle function Glucose metabolism Energy production We then consider the effects of Magnesium status on running performance and delve into potential risk factors for suboptimal Magnesium levels including: Diet Stress Medication Age We then move on to focus on key nutritional interventions to support optimal Magnesium status e.g.  Increase intake of magnesium rich foods Reduction of foods and beverages that may limit magnesium absorption from the digestive tract Magnesium supplementation (04:13) Magnesium is an essential mineral involved in over 300 metabolic reactions within the body. It is also a very important mineral for a runner for many reasons including: Muscle function Glucose metabolism Energy production BUT it is a mineral that is often neglected. Some studies have found that the dietary intake of magnesium is often low in athletes and yet it is thought that the magnesium demands of an athlete could be up to 10 to 20% higher than in the general population.  (08:06) Looking at Magnesium's importance for the runner in more detail i.e.: 1) The muscle contraction/relaxation cycle – magnesium acts as a natural calcium blocker 2) Glucose metabolism – magnesium is influential in 3 key ways:  It helps regulate glucose homeostasis  It regulates glucose phosphorylation  It acts as the cofactor for several key enzymes including pyruvate hydrogenase - required for metabolic flexibility 3) Energy production – ATP (the body's energy currency) needs to be bound to Mg to be biologically active.  (17:39) Compromised magnesium status could affect running performance in several ways including: Fatigue – linked to poor energy production Muscle weakness and damage – due to poor muscle function Reduced glucose breakdown – leading to poor energy production Restless leg syndrome – due to poor muscle relaxation So, if you are experiencing any of these symptoms, it might be worth having your magnesium levels tested to determine, or hopefully rule out, a magnesium insufficiency or deficiency. (24:10) What are the risk factors for suboptimal magnesium levels? Well, there are many, some of which are within our control and others that are outside of our control. Risk factors within our control include: Diet – low in foods containing magnesium, high in alcohol/coffee/fizzy drinks leading to poor absorption of magnesium Overhydration – increased excretion of Magnesium in urine Stress – depleted magnesium availability Pharmaceutical medications e.g. laxatives and diuretics – increased excretion of Magnesium Risk factors outside of our control include: Age – older individuals thought to have a lower magnesium intake Certain health conditions e.g. inflammatory bowel disease – interferes with digestion and absorption of magnesium  (33:26) Female Factors: The recommended daily intake of Mg, which is lower for women than men as we mentioned...

https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!) Alcohol and Running – is it a good idea? Most people enjoy a social drink and runners are no exception. During the summer months there are lots of socialising opportunities and holidays, when we may drink more alcohol than usual which may affect running performance. Today we are going to talk about: 1.    Health and Performance effects of chronic consumption of alcohol on an endurance runner 2.    Management of alcohol around race day – a question we get asked often 3.    Lifestyle tips, advice and alternatives to alcohol  (05:49)  The long-term effects of chronic alcohol consumption and understanding what is a unit of alcohol  The long-term effects of chronic alcohol consumption include various cancer, stroke, heart disease, liver disease, and damage to the brain and nervous system. Chronic consumption usually means continuing  or occurring again and again for a long time. Heavy drinking even on a small number of days per week increases risks to health. Consequently, it is recommended that people who drink as much as 14 units a week regularly should spread their drinking evenly over 3 or more days per week. A unit is quite a small amount of alcohol and the number of units you drink depends on the size of your glass and the strength of the alcohol. For example, a 250ml glass of 11% alcohol equates to 2.8 units whilst a 250ml glass of 14% alcohol equates to 3.5 units – 14 units across a week would equate to 5 x 250ml 11% glasses or 4 glass of 14% alcohol. It pays to check labels and know your glass measurements.  (11:14)  What is considered as moderate alcohol consumption?  Moderate intake is defined as up to one drink a day for women and up to two drinks a day for men, according to the Mayo Clinic (one drink is defined as a 12-ounce beer, a 5-ounce glass of wine, or 1.5-ounce serving of 80-proof distilled spirits.) In the UK guidance is based on units of alcohol with guidance being to drink no more that 14 units in a week. The Chief Medical Officers' guideline for both men and women is that (UK government 2016) ·      To keep health risks from alcohol to a low level it is safest not to drink more than 14 units a week on a regular basis. ·      If you regularly drink as much as 14 units per week, it is best to spread your drinking evenly over 3 or more days. ·      If you have one or two heavy drinking episodes a week, you increase your risks of death from long term illness and from accidents and injuries. ·      The risk of developing a range of health problems (including cancers of the mouth, throat and breast) increases the more you drink on a regular basis. ·      If you wish to cut down the amount you drink, a good way to help achieve this is to have several drink-free days each week.  (14:12) What is binge drinking? Binge drinking usually refers to drinking lots of alcohol in a short space of time or drinking to get drunk. According to UK NHS - binge drinking would be considered as a single-episode drinking of: ·      8 units of alcohol in a single session for men ·      6 units of alcohol in a single session for women Examples: 6 units is 2 pints of 5% strength beer or 2 large (250ml) glasses of 12% wine - that doesn't feel like a lot especially if you are someone who has lots of alcohol- free days – the key would be to sip over a few hours To reduce short...

https://clients.mindbodyonline.com/classic/ws... (BOOK YOUR PLACE) on our LIVE Online Pilates and Nutrition Workshop (includes a recording) - Flexibility and Food are a Runners Friend. https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!) Heart Healthy Running Introduction: Running is well known for its health benefits to the heart….but in what way? We explore this question whilst also acknowledging that running could be detrimental to heart health under certain conditions. There are also many risk factors for heart dysfunction including: Diet Smoking Stress Age Gender We delve into these before moving on to address the ones that are within our control therefore could be adapted/changed to promote a healthy heart.    (04:57) Let's have a quick look at HOW the heart works. Put simply, the heart is a large muscle divided into four chambers: the left and right atrium, and the left and right ventricle. In essence, it is a muscular pump that creates a “pressure head” needed to pump blood around the body. Arteries take blood away from the heart, whilst the veins carry blood to the heart. The heart works in a repeating pattern of contraction, and relaxation, which is known as the cardiac cycle. This repeating cycle is how blood pressure is measured i.e. heart muscle contraction is the systolic reading of blood pressure whilst heart muscle relaxation is the diastolic reading of blood pressure.  (06:24) Looking at the potential negative effects of running on heart health including: Sudden Cardiac Death – this is tragic but occurs very rarely and is usually linked to an undiagnosed heart condition. Athlete's Heart Syndrome - thought to be most prevalent in middle aged amateur male long-distance runners. Possibly because they begin running in mid-life and tend to do too much too quickly i.e. inadequately trained leading to functional and structural maladaptations.   (17:37) Discussing the positive effects of running on heart health including: Increased heart mass – potentially to a level similar to that of elite athletes Reduced heart muscle damage following a heart attack – from 3-5 consecutive days of moderate exercise Increased cardiac mitochondria - our energy powerhouses Reduced risk of arterial fibrillation – a condition casing an irregular and possibly abnormally fast heart rate Maintenance of cardiac output as we age – linked to ventricular compliance (25:44) Considering the risk factors for cardiac dysfunction including risk factors within and outside our control. Risk factors outside our control include: Age Gender Ethnicity Familial history Genetic predisposition Risk factors within our control include: Diet  Activity levels Smoking Alcohol Stress  (31:47) FEMALE FACTORS: Females at lower risk of cardiovascular disease besides men, however they are still at risk especially as they age. Women are at greater risk of suffering as stroke besides men, especially as they get older Although women are at lower risk of CVD than men, it is still the number one killer of women in the UK…and USA. The death rate is higher than that from breast cancer. Certain ethnic groups are at increased risk of CVD including those of South African and Asian origin.   (35:39) How can nutrition and lifestyle support a healthy heart?  Here we need to think about the risk factors WITHIN our control; the ones we could change or remove. One style of eating that is known to be supportive to heart health is the Mediterranean Diet. This diet is considered a functional diet and there is increasing scientific evidence supporting its...

https://clients.mindbodyonline.com/classic/ws... (BOOK YOUR PLACE) on our LIVE Online Pilates and Nutrition Workshop (includes a recording) - Flexibility and Food are a Runners Friend. https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!) Focus on Eggs For Runners Eggs contain and impressive array of nutrients. They are are powerhouse of protein including branched chain amino acids, healthy fats and are packed with micronutrients. We discuss 4 Nutrients found in Eggs and talk about how they may support your nutrient status and running performance.The 4 nutrients we discuss are: 1.    Protein 2.    Fat 3.    Choline 4.    B12  We will outline the nutritional properties of each and consider how EGGS may be added as part of your meal plan with some menu ideas and we'll answer some FAQs we often receive on Eggs. (01:48) An overview of the nutritional content of an egg.  (04:51) Protein content of an egg and how this may support a runner: repair and remodelling of muscle energy production post recovery nitrogen balance  We outline recommended protein intake and how a portion of 2 eggs contributes to overall protein intake in a day. Eggs contain all 9 essential amino acids including the 3 branched chain amino acids – leucine, isoleucine and valine which are vital role in triggering the anabolic muscle building cascade. (11:30) Fat Content of an Egg and how this may support a runner. Approximately 9% of an egg is made up of fat. Fat is a macro nutrient and a source of energy. It helps absorb some vitamins and minerals, it's needed to build cell membranes of each cell, and the sheaths surrounding nerves. It is essential for blood clotting, muscle movement, and modulating inflammation. For a runner the benefits of consuming healthy fats are: •      Speeds up metabolism •      Modulate inflammation •      Protection against cell damage (oxidative stress) post exercise •      Energy source – endurance athletes can become very efficient at utilising fat for energy = sparing glycogen. •      Muscle repair  (14:09) The different types of fat include in an egg i.e. saturated, monounsaturated and polyunsaturated.  (16:41) An overview of cholesterol content of an egg and its vital role in the body. (18:31) Choline and how it may support a runner. Choline is used by nerve cells to manufacture a closely related chemical called acetylcholine. Acetylcholine allows nerve cells to communicate with each other. If we translate that to our running, acetylcholine is signalling to our leg-muscle cells in your body to move and to run. It is thought that endurance running under 2 hours or to half marathon distance does not affect blood levels of choline. However, in a study in 2013 (so quite old) found that trained athletes, running a 26 km marathon had reduced plasma choline by approximately 40%. Some exercise scientists believe that this may be a contributor to fatigue striking near to the end of a marathon, there may not be enough choline left to keep acetylcholine in optimal supply. There's ongoing research into whether choline supplementation before and during races will solve this potential problem.  (22:44) Vitamin B12 and how it may support a runner: Vitamin B12 is required to produce and maintain red blood cells, nerves, and DNA. Getting too little B12 can lead to anemia, a deficiency of red blood cells, which can cause you to feel tired and weak. Vegans are at higher risk of...

https://clients.mindbodyonline.com/classic/ws... (BOOK YOUR PLACE) on our LIVE Online Pilates and Nutrition Workshop (includes a recording) - Flexibility and Food are a Runners Friend. https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!) Eating Enough to Run? Low energy availability for performance is something that many athletes may suffer from. It may be as a result of trying to lose a little weight or trying to maintain a low weight for your sport. It may happen consciously or it may be that an athlete's slips into this state without an understanding of what is occurring. In this episode we are going to delve into the health and performance consequences of low energy availability before giving you some ideas of how to seek help and support if required and some hints and tips on how to avoid slipping into this scenario.  (05:18) Why is it important to discuss this topic?  Well, The short answer is because appropriate energy availability is essential for attaining and also maintaining exercise performance. But to expand on that: energy availability is dependent on energy intake from the diet matching the energy expenditure of exercise, where the energy expenditure of exercise is calculated as the energy expended, above that required for daily living. BUT for many runners (and other athletes) there is a mismatch between the two, leaving inadequate energy to support the normal functions of the body and exercise performance.  Optimal energy availability for the healthy physiological functioning of the body is typically achieved at an energy availability of 45 calories per KG of free fat mass per day. Free fat mass is used as a measure because it is a good reflection of the body's most metabolically active tissue.  (12:50) The health effects of low energy availability (LEA) include: Endocrine disruption –It is thought that hormones become disrupted in an effort to conserve energy for the most important bodily functions and processes. Sex Hormone disruption –especially a decrease of oestrogen and progesterone production in women and testosterone in men potentially leading to fertility issues.  Menstrual dysfunction – Low Energy Availability is thought to affect Gonadotropin Releasing Hormone pulsitility within the Hypothalamus, which then leads to the disruption to Leutinising Hormone and Follicle Stimulating Hormone, and oestrogen/progesterone,  Impaired bone health – generally linked to amenorrhoea (loss of periods) and affects BMD, bone turnover, bone strength and an increased risk of stress fracture.  Reduced Resting Metabolic Rate - as a result of reduced T3 thyroid hormone production. Appears to be really prevalent in endurance athletes. Impaired blood cell formation and turnover (haematopoiesis) – this appears to be linked to low iron availability as a result of Low Energy Availability. Compromised immune function – leading to increased risk of infection (such as URTI), inflammation, injury as well as GI symptoms.  Impaired cardiovascular health – low oestrogen levels are associated with atherosclerosis and poor lipid status ie DHL/LDL levels. But severe Low Energy Availability (LEA) and Eating Disorders (ED) may lead to significant Cardiovascular changes including: irregular heart beat and hypotension Gastrointestinal dysfunction – including altered sphincter function, delayed gastric emptying, constipation and increased intestinal transit time Compromised muscle function – a daily protein intake of less than 30Kcal per Kg of free fat mass is known to reduce muscle synthesis Psychological issues - are closely linked to LEA and these...

https://clients.mindbodyonline.com/classic/ws... (BOOK YOUR PLACE) on our LIVE Online Pilates and Nutrition Workshop (includes a recording) - Flexibility and Food are a Runners Friend. https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!) Painkillers for Running? We feel it's important to bring about awareness about the potential health risks associated with chronic use of painkillers by endurance runners.  Some runners are using painkillers (paracetamol and non-steroidal anti inflammatories known as NSAIDS such as aspirin and ibuprofen) as a tool to over-ride symptoms of aches, sore muscles and injuries to help them continue to train or race. Runners typically get into the habit of using over the counter painkillers to relieve sore muscles, to manage pain from injuries during a race, and to help reduce inflammation as a result of an injury. Runners who use painkillers in this way may not be aware of the health risks or indeed alternatives.  We will talk about: 1.    The background to chronic use of painkillers by endurance runners 2.    The health risks to runners when using painkillers and the potential impact on performance 3.    Alternatives to over -the-counter pain medication   (03:59) Why we are talking about painkillers today, plus the main types of over the counter medications, their mechanisms of action and how the body processes them, and safety precautions.  (12:43) We consider how many runners typically are using over the counter medication and discuss if this medication is actually helping them.  (20:54) We suggest that runners should be considering is how often are they taking these medications? Especially if say they're doing it consistently, during training. Or if they've maybe got a busy race schedule. They may think that they're just taking painkillers occasionally, but how often is occasionally? It's important to know your intake of pain medication as it appears that it's the chronic load which may lead to long-term health issues. (21:40) There's a female factor to consider here. How much pain medication are you using to manage period pains?  As this may significantly increase your consumption of medication every month, without it necessarily being related to your running, but still contributing to longer-term health issues.  (22:49) What guidance may runners follow when using pain management for acute and chronic health issues? The advice seems to be “as a runner, it's not really going to help you as a management tool for relieving chronic pain and inflammation”. It's more likely to lead to you running through pain and potentially leading to longer-term injury or health problems. We always have to remind people to follow medical advice – however general guidance on medical websites is ·      For acute injuries, follow the advice of your medical practitioner or sports coach to manage an acute situation to minimise injury or to enable you to complete a specific sporting event ·      If you are required to take these medications to manage a diagnosed health condition again follow advice from your health practitioner e.g. aspirin for blood thinning ·      NSAIDS may impair kidney function and kidney circulation may be suppressed by dehydration so it's advisable to maintain hydration and take NSAIDS at least 2 hours post run, and post urination, when you are rehydrated and only to take for a maximum of 4 days if you're managing an injury ·      Paracetamol – say you're using for a pre run headache or a...

BOOK YOUR PLACE on our LIVE Online Pilates and Nutrition Workshop (includes a recording) - Flexibility and Food are a Runners Friend. https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!) Focus on Calcium We all know that calcium is good for our bones, but have you ever considered other ways this mineral may help support your running?  In this episode we delve into the consequences of suboptimal calcium status on running performance with a particular focus on muscle contraction. We also consider some of the risk factors for poor calcium status before highlighting several key dietary strategies to help optimise a daily intake of calcium.      (03:13) Calcium is a mineral that is well known to support bone and teeth. But did you know….. 99% of calcium is found in bone and teeth  A maximum of 35% of ingested calcium is actually absorbed into the body Of the 35% absorbed approx. 50% is excreted via the kidneys Calcium is held in a reservoir within bone, from which the body draws it when required  (07:32) Calcium has many functions within the body including: Regulation of hormonal release  Transmission of nerve impulses Blood clotting But the principle ones a runner would want to focus on include: Bone health Muscle contraction Vasodilation Vitamin D and its metabolism Biosynthesis of ATP (adenosine triphosphate - our energy currency)  (09:11) Muscle Contraction is complex but put simply; each muscle fibre (or muscle cell) is made up of smaller fibres called myofibrils. These myofibrils contain even smaller structures called actin and myosin filaments. It is these filaments (actin and myosin) that slide in and out between each other that form the muscle contraction. Calcium is crucial to activating this muscle contraction cycle. If there is insufficient calcium available then the muscle contraction cycle slows and the muscle becomes fatigued really quickly.   (14:11) The hormones Calcitonin and Parathyroid hormone (PTH) alongside the pro-hormone Vitamin D are very important for maintaining blood serum Calcium balance (homeostasis).  Calcitonin helps build born when there's sufficient calcium available PTH stimulates bone demineralisation when blood calcium levels are low Vitamin D encourages absorption of calcium from the digestive tract when directed by PTH The kidneys are also important in maintaining Calcium balance. When stimulated by PTH, they will increase the reabsorption of Calcium, thus less is excreted.   Calcium plays an important role in the REGULATION of the energy cycle by activating various enzymes to produce ATP and as we know ATP is important within the muscle contraction cycle. (20:00) Thinking about the runner; if calcium levels are insufficient then it could lead to incomplete muscle contraction and early fatiguing of muscle. It may also increase the runner's risk of developing a stress fracture, which could remove them from running for at least 12 weeks to recover.    (23:16) FEMALE FACTORS: It is thought that a low vitamin D and Calcium status could MODESTLY increase the risk of a woman moving into early menopause….so something to bear in mind for all our listeners who are pre-menopause.  A low vitamin D and Calcium status is thought to be associated with female conditions such as PCOS, PMS, and Endometriosis. Studies suggest this may be because the ovaries are a target organ for Active vitamin D3 PLUS Vitamin D3 receptors are found on ALL reproductive tissue. Studies that have supplemented Ca have found a positive correlation in the reduction of early menopause.  Females who are vegetarian or vegan may be...

BOOK YOUR PLACE on our LIVE Online Pilates and Nutrition Workshop (includes a recording) - Flexibility and Food are a Runners Friend. https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!) Running with Hay Fever Hay fever is a seasonal condition which affects many runners ranging from an irritation to a major disruption in run training and races and enjoyment of running. Around 25% of the UK population is affected by hay fever and there are lots of online articles outlining advice for runners, so we thought we'd talk about current lifestyle advice and add our own advice on what you may do nutritionally to support yourself over the coming months. We will cover: 1.    What is hay fever - symptoms and underlying causes? 2.    What changes can you make to your running routine to minimise exposure to pollen? 3.    What can you do nutritionally to help prevent or minimise hay fever symptoms?   (00:33) Our personal experiences of hay fever and how it affects our running plans. (05:04) What is allergic rhinitis? What are the different pollen types? The medical name for hay fever is Allergic Rhinitis or you may have heard it called a Seasonal Allergy. Basically it's: ·      An over-reaction of immune system to pollen ·      Leads to inflammation of nose, sinuses, eyes (itchy/watery), throat, tightening of the chest/wheeziness ·      25% of UK population affected by hay fever There are different types of pollen which are seasonal: ·      Tree Pollen – spring – lots of different tree pollens ·      Grass Pollen – end spring and into summer ·      Weed Pollen – autumn  So potentially the hay fever season lasts for a few months  (07:40) The medical risk factors for developing allergic rhinitis are: ·      Asthma ·      Eczema ·      Suppressed Immune System linked that Compromised Digestion too as, 70% of immune system lives in the gut  We also should consider environmental factors – how much exposure do we have to pollen? As runners we are outdoors a lot so that probably puts us as a group into the high-risk category.  (08:45) An overview of symptoms and how they affect a runner: The most typical affect is that hay fever symptoms weaken nasal flow up to 80% i.e. impairs breathing and cardiovascular system  and the chest may tighten. Repetitive sneezing affects concentration, performance, energy (mental/physical and may affect sleep). One sneeze and close of eyes takes a 1 second – so a series of sneezes will impact on your running time, we heard an example of 60 sneezes impacting on a 10K time of 1 minute – that is a lot of sneezes! Sneezing is probably the most common symptom, but other symptoms may include: ·      Itchy nose/palate/throat ·      Itchy and watery eyes – there is a risk that infection may follow if eyes are rubbed a lot ·      Blocked nose and nasal congestion ·      A Runny nose ·      Post-nasal drip – which is the sensation of mucus running down back of throat ·      Wheezing and tight chest  (11:21) What is happening physiologically to trigger the symptoms of hay fever and the role of histamine.  As the name suggests Allergic Rhinitis or Seasonal Rhinitis – the immune...

https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!) Eat Sleep Run Have you ever considered The Performance Triangle for your running performance? It is made up of three EQUAL sides consisting of Nutrition, Sleep (and rest) and Training, BUT how many of you give ALL three sides equal priority? Here we discuss the interconnections of all three aspects of the Performance Triangle. We outline how neglecting one side of the triangle could impact on the other two sides. We then go on to highlight how focusing on just one aspect of the Performance Triangle could bring back balance to all three sides therefore support YOUR running performance.    (05:44) Outlining the Performance Triangle and how the 3 different aspects of it interconnect: The Performance Triangle: Nutrition Sleep (and rest) Training An example of how they interconnect is: Someone who is experiencing poor sleep may make poor food choices (e.g. crave carbohydrate/sugar rich foods), both of which could hamper running performance and increase the risk of injury and illness.  BUT, most runners (and athletes in general) tend to focus on TRAINING, neglect nutrition and don't consider the quantity and quality of sleep (and rest) they are getting on a regular basis.   (08:15) TRAINING – what needs to be considered: Timing of training Intensity of training Non-Functional Overreaching Overtraining Syndrome (22:09) SLEEP – what needs to be considered: Quantity of sleep (ideally between 7-9hrs) Quality of sleep Impact on insulin sensitivity Impact on glycogen repletion As little as 2-4hrs less sleep per night could impact health and performance (27:05) NUTRITION – what needs to be considered: Food (and beverage) choices Timing of food intake Quantity of food intake Quality of food intake (41:28) FEMALE FACTORS: It is thought that women require 20mins more sleep than men - this is because (allegedly) women tend to multi-task and use more of their actual brain than men do. This means a greater need for sleep. Essentially, the more you use your brain during the day, the more it needs to rest while asleep.  It is also thought that although women require more sleep (generally) they do not get it principally due to disturbed sleep during pregnancy, menopausal symptoms (night sweats), worry, and snoring partners. Overtraining Syndrome can occur in both men and women, BUT it is more prevalent in women as it is closely linked with Relative Energy Deficiency in Sport and Female Athlete Triad  (44:05) Highlighting changes that could be made to help bring the Performance Triangle back into balance: SLEEP: Get to bed at least 1hr earlier  Complete ALL work/home tasks by 8pm Power Off ALL electronics and TV at least an hour before going to bed  Prepare your bedroom for sleep  Choose something RELAXING to do before bed  Have a nap if required  (50:26) NUTRITION: Stop coffee intake by midday  Introduce a sleep friendly snack before bed – Protein/Carbohydrate e.g. cherries or kiwi fruit with Greek yogurt  Aim to have your main meal no later than 3hrs before bed  Increase Mg rich foods – DGLV, Nuts/seeds, dark chocolate – Mg known to support muscle relaxation and induce sleep  Increase daily protein intake – chicken, fish, eggs, turkey, Legumes –to support sleep, muscle strength and repair, to manage body composition and insulin sensitivity. (53:02) TRAINING: Introduce a rest day…or rest days Reducing training intensity Reassess your running goals (59:05) KEY TAKEAWAYS: The Performance triangle is made up of 3 equal sides ands represents Training,...

https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!) HWHR Macros for Midlife  Introduction: Have you ever considered what YOUR protein, carbohydrate, and fat needs are as you move into midlife?  In this episode we explore some of the natural physiological changes of ageing and how these changes may impact on a female runner and her macronutrient needs.  We delve into the loss of lean body mass and the increase in fat mass and their impact on running performance, risk of injury and the development of certain health conditions.  BUT, it isn't all negative, we also explore how nutrition, lifestyle and your running could support YOU in transitioning through midlife healthy, fit and injury free so you can continue enjoying your running into old age.     (01:34) Introducing 2 key physiological changes occurring with age before moving on to discuss them in more detail: Loss of lean body mass (muscle and bone) Increase of fat mass Highlights include: (02:43) Bone Mass: Peak bone mineral density (BMD) achieved by the age of 25yrs – 30yrs  Reduction in BMD begins at 45yrs of age for women and 50yrs of age for men BMD reduces by approx. 1% per year in women and by approx. 0.3% in men Weight bearing exercise is known to support BMD (06:59) Muscle Mass: Loss of muscle mass is by approx. 1%-3% per year Loss of muscle mass increases to approx. 50% from aged 80yrs Loss of muscle mass thought to decrease by 3% per DECADE from aged 30yrs Strength exercise is known to support muscle mass (11:38) Fat Mass: Fat mass increases in people during their 50s and 60s  Fat mass begins decreasing from age 70yrs onwards Hormonal changes thought to be the principle driver of weight gain in women Fat gain is thought to be less in runners (and other active people) compared to their sedentary counterparts.    (15:18) Moving on to discuss the impact of the physiological changes of ageing on a female midlife runner including:  Bone Mass: Increased risk of stress fracture Increased risk of developing osteopenia and osteoporosis (17:50) Muscle Mass: Reduction in muscle strength Increased risk of injury (20:09) Fat Mass: Reduced motivation for running Low energy (26:54) Now considering the individual macronutrients (protein, fat and carbohydrate) and a midlife female runner's energy needs for each: Reduced carbohydrate need due to: Lower metabolic rate Potential for weight gain Decline in the way carbohydrate is digested  Some tips on how to adjust carbohydrate intake are also discussed.  (31:48) No change to fat need: Remains at 20% of overall macronutrient intake Should contain minimal saturated fats and negligible trans fats Should contain mainly unsaturated fats including Omega 3 and 6 essential fats (36:27) Increased Protein need: Individuals over 50yrs require 25% more protein Optimal intake would be between 1.2-1.7g/Kg of body weight Optimal intake would depend on demand for muscle repair, muscle remodelling and muscle adaptation of the runner  (41:54) Key Takeaways: The ageing process is inevitable, but diet and exercise are key lifestyle factors that could help slow down the physiological changes associated with it  As we get older it is worth considering our exercise regime so it incorporates both strength and aerobic exercise to bone AND muscle mass   Remember we lose approx. 1% of bone mass per year and 1-3% of muscle mass from midlife onwards.  Some weight gain is inevitable as we age due to hormonal changes, however the degree of weight gain is within your control.  As we lose muscle and bone mass we become more

https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!) Food Planning Tips for Busy Runners We are going to give you a snap-shot of Food Planning Tips for Busy Runners which we look at in the Eat For Running Results part of the Healthy Woman Healthy Runner Method. We will be talking about:  1.    What do you need to think about when creating your runners food plan? 2.    Planning your Food Plate to meet your energy requirements. 3.    Practicalities of putting your food plan into action 4.    Having some fall-back food plans …. In case food plan A doesn't work out!   (01:49) What should we consider when creating our “runners food plan” and what questions do many runners have? In our experience, many runners, feel a bit confused about how to adapt their everyday food plan to meet their training requirements and also to help them enjoy their running, get good results and recovery as well as prevent injury and maybe even support their life phase or an underlying health condition. They are often not sure where to start and what foods and how much food to eat and when to eat those foods! (03:44) If you are new to planning food for your running, we suggest planning and scheduling your run training in your diary as a starting point ideally for a week ahead. This information is going to inform you of what your food and fuelling requirements are for your training and then you can consider the practicalities around what you are able to prepare and eat within the best time frames. (07:15) Understanding about why the time of day will influence what you choose to eat in relation to your run training plans. For example, choosing to run in a fasted state is best when it's an early morning easy paced run under 90 minutes or planning meals giving enough time to digest food before a run.  (07:54) Choosing what to eat to support different types of run training. For runs under 90 minutes or in the 10k – it's likely that everyday foundational nutrition will be adequate for your requirements. For speed/technical running, you may require a snack BEFORE training even if training is short and early morning as you will be burning more CHO than fat and glycogen stores are reduced in the morning following an overnight fast. When you're running for longer distances for a longer duration of time you'll need to start adapting your energy intake across your day and consider your requirements for fuelling during your runs and for post run recovery It's likely that you'll require more energy from carbohydrate at your meal-times and also have requirements for taking on board carbohydrate during your training runs as well as having a post run snack Your total Energy Requirements are personalised to your body composition as well as your training requirements – which is something we help you with in the HWHR method (11:52) Get access to our https://sunny-trailblazer-4067.ck.page/f56fbf2e17 (Free Nutrition Guide) to help you make pre, during and post food choices (13:12) How do you know how much to eat i.e. energy in vs energy out? We suggest calculating your energy requirements based on BMR plus activity factors and personalising your food requirements accordingly to your run training plan. (17:57) Some insights into using different athlete food plates for different levels of training as an alternative to complex measurements of macros and calories. (22:55) We consider the practicalities of putting your food plan into action from time saving ideas to making conscious decisions. We suggest you give your food planning the same priority as the intention you put into deciding what

https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!) FOOD FOR.....Spring Running Spring is in the air and the new season's fruits and vegetables are ready to pick and enjoy…but have you ever considered how these delicious and healthy foods may support your running training and performance? In this episode we delve into the nutritional properties of FOUR seasonal foods and outline how they may support YOUR running performance. The foods discussed are: Cucumber Mint Spring onion Purple sprouting broccoli (03:57) CUCUMBER: The humble cucumber contains at least 73 different phytonutrients as well as many micronutrients of which vitamin K is the most abundant. In fact a100g serving of cucumber contains 19% of the Govt RDA. A focus is given to the benefits of vitamin K for a runner before moving on to discuss 2 key phytonutrients, Quercetin and Naringenin. We delve into their antioxidant and anti-inflammatory properties and how they could help reduce a runner's risk of injury and illness. Additional attention is given to their water content and its ability to maintain hydration.  (12:19) MINT Mint comes from the family of herbs that also includes oregano, rosemary sage plus many others and there are at least 25 varieties of mint, however the 2 most popular mint varieties are peppermint and spearmint. Mint's essential oils are thought to be the most health promoting aspect of mint, but mint leaf and rosmarinic acid within mint are known to support digestive health and reduce the severity of symptoms of hayfever. We delve into these nutrients and outline how they could support a running in training throughout springtime when hayfever tends to be at its worst.  (18:41) SPRING ONION Spring onion comes from the allium family of vegetables. which includes garlic and both come from the larger LILY family, which also includes chives, and leeks. Spring onions are grown in warmer climates than regular onions and have a milder and sweeter flavour, The principle nutrients discussed that would support a runner are Allyl Propyl Disulphide (APDS), which ate known to support blood sugar balance and saponins and sapogenins, which are antimicrobial so may help protect against infections and illness.   (24:15) PURPLE SPROUTING BROCCOLI Purple sprouting broccoli (PSB) contains all the nutritional properties of regular broccoli, but with added colour and flavour, The purple heads of broccoli start to bud in February in preparation for harvest in the springtime unlike regular broccoli, which is not in season until the summertime. Broccoli comes from the cabbage family. It is a brassica/cruciferous vegetable with a very high vitamin C content, which is important as an antioxidant and an anti-inflammatory nutrient. Here the focus is on the health benefits of the glucosinolates, of which sulforaphane and indole-3-carbinol are two important ones known to encourage the excretion of excess oestrogen hormones. Important nutrients for runners suffering PMS, peri-menopause symptoms or suffering from any other oestrogen driven condition to consider.  (30:13) FOOD IDEAS: Food ideas for Cucumber: Raita with toasted pumpkin seeds, gazpacho soup, green juice or smoothie Food ideas for Mint: Tabbouleh, fresh mint tea, aubergine and mint side dish, pea/mint and feta dip Food ideas for Spring onion: tomato and onion salad, stir fry, guacamole, green egg scramble Food ideas for Purple Sprouting Broccoli: sauteed with garlic and sesame seeds, broccoli and blue cheese quiche, Sprouted purple broccoli salad, baked broccoli with chilli and lemon yoghurt, broccoli and salmon super salad bowl (43:29) ONE DAY MEAL PLAN Breakfast – Cucumber,

https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!) Restorative Rituals for Runners Women and in particular mid-life women often feel they just don't have enough energy …. they are spread thinly and running on empty. Female runners want to run more often and for longer distances, train more, be faster, get a PB, cook healthy meals, focus on nutrition for running performance, look after their families, have time to socialise and do their jobs well. Phew - It's exhausting just listing out all those desires! But great aspirations and all entirely possible. Finding optimal energy balance may feel elusive and that's why we focus on this as part of Healthy Woman Healthy Runner Method. When nutrition, hydration and hormones are reset, if low energy is still an issue, we must zone in on the other things in life which may be energy drains. Often these energy drains may be aspects of lifestyle, like quality of sleep and rest or how they are managing their stress load or emotions. Our solution is to identify the energy drains and use restorative rituals to plug the energy drains to restore and feel rejuvenated again.   (01:37)  Why is Energy for Everything so important for a Healthy Woman Healthy Runner. Examples of typical energy drains. SLEEP – are you getting enough sleep, what is the quality of sleep like, what is your bedtime preparation like, is your sleep hygiene good REST – do you take regular days off work, from run training, for meal breaks and rest breaks during the day STRESS – what is your stress load, do you regularly empty your stress bucket, are you TIRED and WIRED or flat lining Is your SOCIAL life draining you? Is your RUNNING and exercise schedule tipping into overtraining syndrome Having a 24/7 business and personal lifestyle Being available to everyone all the time Sometimes it's your emotions which are draining you – you may be feeling sad and low or maybe you are always on a HIGH  We also take a look at what a Restorative Ritual is and why women resist this step in their well-being plan.  (07:32)  What distinguishes a Restorative Ritual from a healthy habit or routine?  For example, a ROUTINE may be that every Saturday morning you do a long endurance run and you have a specific breakfast before your run. HABITS may be what time you eat breakfast every day or that you always drink 1.5 L of water during your working day. A RITUAL is described in the dictionary as being a series of actions performed in a prescribed order. Others have described a ritual as being performed with intention, meaning and mindfulness, and being infused with enjoyment, beauty and pleasure.  (10:00)  How do you go about creating a Restorative Ritual?  The steps we suggest are:   1.    IDENTIFY what is draining your energy? 2.    Set your INTENTION 3.    PREPARE for your Ritual 4.    INFUSE your ritual with beauty, pleasure and enjoyment for you 5.    Finally EXPERIENCE your ritual  (13:29)  A Restorative Ritual for a woman who doesn't make time for breaks during the working day …  (18:00)  A restorative ritual for a runner who is surviving of 6 hours sleep a night (or less) ….  (24:17)  Thinking about Restorative Rituals to support your running  (25:00)  Why is it important to use Restorative Rituals?  If we were to look at using Restorative Rituals from a physiological viewpoint – what we are creating is an opportunity for our stress hormones to rebalance and to give our body an opportunity to rest and restore at various points during the day

https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!) Ketogenic Diet and Exercise Performance The Ketogenic diet is well known as an approach for weight loss, at least in the short term, and has been used as an adjunct treatment for epilepsy and other neurological conditions.  BUT, is it an appropriate diet for endurance athletes? In this episode we explore what the ketogenic diet is and our current understanding of its use as an approach to health before moving on to consider its influence on exercise performance. We then end by translating all this information into recommendations for you as runners. We look at the questions: What are the potential detrimental side effects for health and running performance? What are the benefits to performance from using fat as fuel? Could the Ketogenic diet be manipulated to support running performance? Could it be suitable for some runners but not others? Could it be suitable at certain times during a runner's annual training cycle? (06:12) Defining the Ketogenic diet, which is a low carbohydrate:high fat diet where carbohydrate intake is reduced to as little as 10% of the overall daily macronutrient intake. Also, outlining some food ideas and quantities to consider if following this stye of eating.     (15:04) Looking at energy production when following a Ketogenic diet, thinking specifically about: Gluconeogenesis Ketogenesis A brief introduction to gluconeogenesis is given before focusing on Ketogenesis in more depth including an outline of some of the known general health benefits and possible detrimental effects of this dietary approach.  (27:43) Moving on to consider how the Ketogenic diet may influence exercise performance. Thought is given to the benefits of using fat as fuel, but the demand for oxygen when shifting from carbohydrate to fat metabolism and the subsequent potential effects on performance are also debated.    (48:15) Translating all the information and current research theories discussed into recommendations for runners of all abilities. Considering aspects including: The potential for nutrient deficiencies Running in the fasted state and its ability to support efficient utilisation of “fat as fuel” Manipulating the ketogenic diet to support running training  (57:12) FEMALE FACTORS: Regarding weight loss and blood sugar balance, the ketogenic diet has been found to have fewer positive effects in females compared to males The influence of oestrogen may be a factor in WHY the Ketogenic diet is less effective in women besides men The Ketogenic diet may be more suitable for post-menopausal women when oestrogen levels are naturally reduced.  This diet is difficult to maintain in the long-term so may lead to rebound weight gain. Subsequent weight loss may be more difficult to achieve, especially for women in midlife. This diet could lead to the removal of a complete food group; a food group important for general health, but also many female specific aspects of health, including: sex hormone balance, blood sugar control and cortisol stability. More research is required into the ketogenic diet and its impact on female (and male) runners  (1:00:13) KEY TAKEAWAYS 1) The Ketogenic LCHF Diet is one where CHO intake is reduced to a minimal daily intake and replaced with a much higher intake of fat. 2) This diet appears to have a place in medicine as an adjunct treatment for certain medical conditions e.g. epilepsy 3) There is limited research into this diet and its effects on exercise performance, and the studies carried out to date do not appear to suggest it IMPROVES performance 4) BUT the studies do suggest

https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!) Perimenopause and Performance Perimenopause is a natural life phase, however it's one where female hormones (especially oestrogen) are fluctuating and that can lead to wide ranging symptoms which may be erratic and even dramatic. We talk about: Perimenopausal challenges female runners experience and how it impacts on their running What is driving all of these changes in a women's body and our recommended approach to managing peri menopause and running performance A focus on the impact of poor sleep and hot flushes on running performance The good news is that regular exercise of moderate intensity appears to help minimise symptoms and alongside nutrition and lifestyle strategies will support a smooth transition through perimenopause.  (00:36) We share our experiences of perimenopause.  (05:35) What is perimenopause? Perimenopause means "around menopause" and refers to the time during which your body makes the natural transition to menopause, marking the end of the reproductive years. Women start perimenopause at different ages, mostly mid to late 40's but sometimes earlier – oestrogen levels rise and fall unevenly during peri menopause leading to various symptoms For women under 45 a diagnosis of peri menopause would usually be made based on symptoms i.e. vasomotor symptoms and irregular periods - if you are younger your doctor may check hormone levels Signs that you may be peri menopausal: You may notice that your menstrual cycle becomes irregular – may lengthen or shorten, perhaps heavier flow, or you may skip a period You may also experience symptoms, such as hot flashes, fatigue, irritability, mind/mood symptoms, weight gain, sleep problems, low libido, aches and pains Perimenopause may continue for a few years – different for every woman Once you've gone through 12 consecutive months without a menstrual period, you've officially reached menopause, and the perimenopause period is over – however some of the symptoms may continue  (12:11) We look at the perimenopausal challenges female runners experience such as: Unexpected Weight Gain – Disturbed Sleep – Hot Flushes and Night Sweats – Unexpected Injuries and Aches & Pains, Low Energy/Fatigue/Poor Recovery, Low Mood/Irritability/Foggy Brain One of the aspects of perimenopause is the unpredictability of the symptoms which often leads to a woman feeling out of control. I know it all feels very serious, but I believe that if you understand what is going on and a have some personal nutritional and lifestyle management strategies you can feel more empowered to guide yourself through this life stage and minimise symptoms. (14:41) Weight gain is common in in perimenopause - especially around the middle or developing a higher fat: muscle ratio will often this affect how we feel about ourselves/self-esteem and how we perform as a runner. (17:30) Women also talk a lot about …. Disturbed sleep often related to night sweats – as we know poor sleep impacts on many aspects of health and performance – particularly the energy we require to get out on our run training sessions. Hot flushes at any time in the day or night and even during a run training session – sudden changes in body temperature can be unpleasant, shocking, embarrassing and if you are training perhaps a distraction. (19:18) More frequent injuries and aches and pains and experiencing low energy and fatigue are also common in runners. Unexpected injuries and aches and pains in muscles and joints, which could potentially lead to time out of training and races and also demotivation – there is limited research in the area of the effect of oestrogen on tendons

https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!) Does Dehydration Impair Exercise Performance? Do you pay attention to your fluid intake? Do you find you sometimes forget to drink? Have you ever thought about what impact your hydration levels may have on your running performance?  In this episode we explore all these questions and more. We delve into the scientific research to gain an understanding of the current thinking around hydration and exercise performance as well as consider the impact of poor hydration on exercise performance.     We also endeavour to help you understand WHY appropriate hydration (euhydration) is important for YOUR running performance and give you lots of hints and tips on how to ensure you are getting adequate fluids into your daily routine  (05:00) Outlining the current scientific thinking and research on hydration and exercise performance. Looking at study methodology and its limitations and how scientists are trying to overcome these difficulties.  Moving on to consider “Involuntary Dehydration” and how easy an athlete could become overtly dehydrated over a short period of time.   (11:27) Giving you an understanding of normal fluid regulation within the body so you better understand how dehydration could occur so easily e.g. did you know that water is the most abundant molecule in the body making up between 45% and 70% body mass and is very tightly regulated.  (14:07) Discussing some of the health outcomes from severe dehydration whilst also pointing out some key symptoms to observe for which may suggest underhydration e.g. thirst, dark urine, dry lips, mouth, and eyes, and dizziness. (19:41) Delving into the impact of hydration status on exercise performance and introducing the condition called hypertonic hypovolemia ie intracellular dehydration. Moving on to discuss the physiological impact of dehydration including: reduced muscle function, increased cardiovascular strain and increase of core body temperature.   (25:49) Introducing a new debate in the Sports Nutrition world: drinking to thirst versus planned drinking, We give you our thoughts on this.  (28:30) Introducing the Female Factors:  There are no differences in effects of dehydration between men and women.  There no studies that I am aware of looking at women compared to men and the few female only studies carried out show similar results to men. In general, women have a lower body water percentage than men. This is thought to be due to the fact that women have more tissue than men.  The ideal water percentage for adult women will fluctuate between 45 and 60%, while the ideal percentage for adult men will be between 50 and 65% of the total body.  (36:19) Outlining some hints and tips to introduce to ensure you are appropriately hydrated on a daily basis AND for your running training. Some ideas include: Remembering to drink fluids before, during and after your run, use a camelback if you like to remain hands free, set a reminder on your phone to drink regularly.   (46:41) Key Takeaways: 1) Hydration is a limiting factor in exercise performance – so could make the difference between you winning or losing in reaching YOUR goals. 2) The current research on hydration status is conflicting regarding how dehydrated an individual needs to be for performance to be impaired 3) Our recommendation would be to remain EUHYDRATED – so appropriately hydrated on a day to day basis 4) Ensure you drink BEFORE, DURING and AFTER training so you do not go into your next training session already in a hypohydrated state. 5) Remember that...