Category Archives: Podcast

Smart Recovery Improves Your Longevity

Hey there Team!
If you have been reading my blog for a while, chances are you have read a thing or two about recovery. That is no coincidence! I think recovery is a very under utilized tool in our lives. It’s almost like we don’t want to really talk about it, as if it’s not cool to look after yourself. Let’s change that!

"Most people are not over-trained, 
they are under-recovered."

-Joe Holder

I mean, it’s the guy in the office (Larry) that brags about the amount of training that he did that morning on almost no sleep, coffee and 2 Ibuprofen, that gets the “oh, wow, he’s cool”. Compare that to Dan who opted for no Netflix the night before, who did some Yoga or meditation instead and was in bed by 9pm. In our society Dan typically doesn’t get the same “cool” factor. He should though. Dan is setting himself up for success in the long term, whereas Larry is on his way to burn out and have plenty of injuries.

“Just focusing all on the training, and not on the recovery, can be a big mistake!” [1]

I have worked with professional athletes who had to do fewer and less intense workouts for a couple of months, because they had injured themselves in racing. In this case it was falling off a bike and landing on the head. Even though their training volume was drastically reduced they came back way stronger the following season!

Crazy huh?! Well, not really. Being chronically over-trained and under-recovered is not where you want to be for optimal performance. Sometimes it takes a serious injury to understand where you are.

“We want people to be exercising for life, you know exercise is medicine, it’s the best you can do for your body, for prevention of pretty much every disease, so we want people to exercise for a lifetime.” [2]

There is a lot of hype about the best and newest recovery methods, and sometimes it’s not easy to know what makes the most sense. Dr. Shona Halson, a former Senior Recovery Physiologist at the Australian Institute of Sport, and currently Associate Professor in the School of Behavioral and Health Sciences at the Australian Catholic University, highlights how we can best maximize our recovery time.

 

The core Foundations are:
Sleep and Nutrition (including hydration.)

Then add on:
Massage, (Great for muscle repair and for balancing the Nervous System)
Soft Tissue Work, Mobility
Compression (socks)
Stretching, Yoga
Meditation, Float Tanks
Cold Showers
Cold Water Immersion (ocean, lake, river)
Ice-Baths (use as “icing on the cake”)

For more detail check out this great podcast from TRAINED with Ryan Flaherty and Dr. Shona Halson with tonnes of knowledge.

Some often misread signs of under-recovery are fatigue and irritability. So why should a weekend warrior or just an active person care about recovery?

Who cares, right? It’s not like I’m about to go to the Olympics or anything. Well, it’s the smartest strategy for making sure that you are injury free, that you feel good and aren’t sore all the time, so that you can be consistent and be able to go out there and do whatever it is that you want to do! For the rest of your life…just saying… 😉

“Rest days are good too! Adaptation happens in rest.” [3]

Why not write down a list of what you use today in terms of recovery on a daily, weekly and monthly basis. Is the list very short? What can you add to it? Maybe start investing in a monthly massage or get a foam-roller, or why not both? Are you able to make it to the sauna once in a while, or take a bath with added epsom salt? How is your sleep? What about meditation?

There are many small things that you can do to improve on your recovery, but you have to start doing them. Make space in your calendar and take care of yourself! You will feel better and your athletic performance will improve as well. What’s not to like?!

Wishing you a great weekend with lots of smart recovery!
😉

 


[1,2,3] Excerpts from the Podcast Trained: Shona Halson – How Recovery Can Push You Forward in Unexpected Ways
Photo by Toa Heftiba on Unsplash
Photo by Katee Lue on Unsplash

Drew, an exercise physiologist, goes Paleo, Keto, then Plant-Based .

Hello everyone!
If you have ever felt confused about the concepts of going Paleo, Keto or Plant-Based, then this episode is certainly for you! What I find so interesting about Drew Harrisberg in this situation, is the amount of personal data that he has been collecting over the years.

Because he has Type 1 diabetes[1], Drew has this unique situation that has allowed him to monitor what is going on INSIDE his body for a really long time. That is definitely some amazing knowledge to have!

Being an exercise physiologist, he also noted very early on the effect that working out had on his insulin sensitivity. Wanting to do the best he could nutrition-wise he started searching for “the best” diet to follow. He started out with Paleo but that is certainly not where he ended.

What’s so great about Drew’s story you ask? Well, because of his type 1 diabetes, he has his blood work done all the time. This accumulated data tells a story on its own, because what we see on the outside, does not necessarily mirror what’s going on – on the inside. Meaning, he was looking super fit and lean, but his insulin sensitivity was telling another story.

So, due to his constant blood-work, he could track and get a much more complete picture of what was going on inside of him. Ultimately this prompted him to change the way he is eating today.

This is such an interesting podcast between Drew Harrisberg and Simon Hill with the Plant Proof podcast!
Also, Drew and Simon mention a lot of studies during the podcast and you can find them here.

I hope you will enjoy their conversation as much as I did.

 

Have an amazing weekend!
😉

 

 


[1] This is when your pancreas stops producing insulin, often due to an autoimmune disease, and therefore you have to get insulin injections.

Photo from the Plant Proof website www.plantproof.com
Photo from Drew’s Daily Dose www.drewsdailydose.com
Photo by Braden Collum on Unsplash

 

 

Got Your Diagnosis? Now ask – WHY?!

Hey there Team!
I hope that you are all doing very well, and are able to enjoy the longer days outdoors.
What does it really mean to get a diagnosis? Is that the real answer to our difficulties? Does it mean that we should stop thinking about problem solving as soon as we hear “your diagnosis is XYZ”? Let’s first take a look at what the word diagnosis really means.

diagnosis
/ˌdʌɪəɡˈnəʊsɪs/
noun: diagnosis; plural noun: diagnoses
the identification of the nature of an illness or other problem by examination of the symptoms.

OK, so based on looking at the symptoms we should be able to ID the nature of the problem. Meaning, if I have a swollen knee, the nature of the problem is probably inflammation. In that case my diagnosis is inflammation in the knee. A typical treatment would be to eat anti-inflammatory pills, and stay away from sports, right. We all recognize this type of scenario.

Now, if you just got bitten in your knee by a huge spider, rat or the neighbors crazy kid, this kind of treatment makes perfect sense. Maybe you crashed from your bike? However, I dare to say that this is not the typical case scenario.

In that case (so in pretty much all the cases) you need to start asking WHY? OK, so you have inflammation in your knee, but why? Is it because you just started a new exercise program, and you haven’t done that many squats in decades? If so, are you doing enough mobility exercises every day to help your body getting used to the new load? Is your form really good? Ask your coach, find out what you need to work on. Do you have good hip range of motion (ROM)? If not, that could compromise the position of your knee, forcing your knees to collapse inwards. Are you sitting all day at work?

How is your hydration and nutrition? Was your appendix taken out? Are you sometimes constipated? This can have an impact on the blood circulation, lymph system and organ system. If there is an imbalance there, it can create adhesion and feed chronic inflammation over time. Chronic inflammation will weaken your body, but you typically don’t notice it until you are asking more of your body and find a weak spot. In this case your knee.

When getting a diagnosis, ask yourself – Why? Not in a self-pity way, but in a science way. OK, so what are all the possibilities for creating inflammation in my knee? In which of those areas can I improve? How can I help my body on as many levels as possible?

If your Thyroid is a mess, ask Why? Read books, listen to podcasts, find out what nutrients your thyroid needs to feel good. What can you do to make sure that those nutrients are absorbed? What things might be good to exclude?

If you keep rolling your ankles and it takes them a long time to heal, it might be worth looking into the effects of too much cortisol in your body, and how that weakens the ligaments. What could you do to lower the levels of cortisol?

If your answer to the WHY is “it’s genetics” or “bad luck” or “I guess it’s the age” I believe that you have given up on all the amazing things that your body is capable of. Remember, the default mode of the body is to heal itself. Often it’s us who gets in the way, or take the easy way out thinking medication will fix it for us. A diagnosis often describes the symptoms, but seldom tells us the root cause of those symptoms.

Of course it’s not easy to try and figure out all the different whys and mechanisms behind a certain diagnosis. If that was the case we would have solved cancer by now, right?! But understanding the many different mechanisms behind a certain diagnosis, might broaden your horizons and make you see something you haven’t before. And maybe improving in that area, will improve other areas as well.

“Eating food is the biggest variable in our lives. The biggest. So why not eat the best? Why not eat nutrients instead of calories and you watch your body rebuild and transform.”
-Dr. Robert Zembroski on Impact Theory

Here is the really interesting podcast/video on this topic with Dr. Robert Zembroski.

 

Keep asking WHY and have a great weekend!
😉

 


Related articles

Same Shoulder Pain – Two Different Reasons

Constipation – an open trashcan in your hallway!

Photo by Ken Treloar on Unsplash
Photo by Marlon Lara on Unsplash

 

You’re Not Over-Trained. You’re Under-Recovered!

Hey there Team!
How is everyone doing this week? As I am writing this the sun is shining and the weather is absolutely smashing! I do hope it stays like this for a couple of days. Just this week I completed a 10 day liver-detox-fast. Phew! Since I didn’t have to food-prep or cook, which usually takes up quite a bit of my time, I had some extra time to listen to podcasts.

"Most people are not over-trained, they are under-recovered."
-Joe Holder

I came across this one, optimizing your performance with Nike Master Trainer Joe Holder, and it’s such a good one! The Podcast is called Plant Proof, with Simon Hill, episode 52.

For Joe, it all started with being an athlete, but also with his family and the value system that they raised him with. His family was very nutritionally aware and ahead of their time in terms of how they were looking at food. Having the right mindset and critical thinking were also important topics for them.

“Culture had to be created by someone. Who says that we have to adhere to the rules, instead of creating our own personal manifesto and culture, to maximize our results.”
-Joe Holder

It would take Joe a couple of nasty sports injuries, to start digging deeper into why his body wasn’t healing so well. “Doctors couldn’t really tell me why my body wasn’t healing.” Together with his father he started to look into foods for the solution. But, also along that path he started to realize that “my emotional state was hindering my body’s natural healing.”

This led him onto a journey of working on fixing the physical but also the emotional parts of his body. Using meditation, nutrition [focusing on nutrient dense foods that seemed to have an increased link to healing], pain management from a mental state and traditional rehab exercises, he was able to return to his sport much quicker than anticipated. All of these different tools are at the base of his training system called the Ocho System.

These are just some of the many topics that Joe and Simon talk about. Without giving away any more golden nuggets, I really encourage you to check out this interesting  and inspirational podcast.

Have an amazing weekend!
😉

 

 



Photo by rawpixel on Unsplash
https://www.sakara.com/blogs/mag/joe-holder-interview
https://plantproof.com/optimising-your-performance-with-nike-master-trainer-joe-holder/