Sleep and Circadian Rhythm

Please follow David and Xylon on their new podcast. https://podcasters.spotify.com/pod/show/1-better-podcast0 https://podcasts.apple.com/gb/podcast/1-better-hidden-stories-in-sport/id1733835329

Alex is the principal investigator at the “Exercise physiology and performance lab” at Simon Fraser University having completed her PhD at the university of Guelph with Dr Jamie Burr and some postdoctoral work at McMaster university.  Her research explores adaptive and maladaptive physiological responses to exercise stress. Her research aims to determine the optimal exercise prescription for peak health and athletic performance, while avoiding conditions including overtraining, injuries, and low energy availability. She was an elite ITU, Olympic distance triathlete having won a national championship in 2015 as well as having coached athletes for a period of time.  Alex also holds the record for most mentioned research on the Supersapiens podcast.  (00:40) Introduction(01:38) Updates from Dave and Xylon(04:05) Episode preview(05:44) Episode Starts(07:10) Alex’s academic journey(10:29) How did Alex get into triathlon?(13:25) How did Alex manage the balance of study and elite triathlon?(15:46) How did Alex know she was overtraining?(18:55) Signs and issues in overtraining and common mistakes athletes make.(20:52) How and why did Alex get into coaching?(21:44) Alex research into the athlete’s heart and changes that occur across training.(23:50) What are cardiovascular limiters of performance?(29:13) Ways to improve VO2Max.(33:43) Maintaining fitness and what drives it?(37:34) Overreaching vs Overtraining(46:35) How can people know if they are overreaching?(53:50) Are fewer elite athletes overtraining?(57:35) The Happy, Healthy Athlete.(65:24) Iron deficiency and its common occurrence in athletes.(73:51) Alex’s upcoming research(78:10) Outro

(01:06) Community Updates(02:55) Xylon Training Update(06:56) Episode Starts(08:01) How Important is Sleep?(10:34) What is the Circadian Rhythm?(11:26) Chronotypes(15:00) Jet Lag and Circadian Rhythm Changes(18:25) Light Exposure and Jet Lag(19:48) Travelling East vs Travelling West(21:49) Circadian Rhythm and Food(25:01) What Implications does Circadian Misalignment have for Racing?(31:07) Sleep Hours and Timing of Sleep(33:21) Alcohol and Sleep

(00:00) Introduction(01:30) Supersapiens scientific research(04:52) Episode starts(07:45) What was Scott’s academic journey?(10:25) Why is Nutrition often Secondary in Medical Care?(15:19) How did Scott get into Physiotherapy as a career?(18:06) How did Scott end up back in Australia?(21:14) What Role does Nutrition Play in Injury?(28:05) Recommendations for Athletes to Help Prevent Injury?(31:38) The Role of Protein in the Body(38:17) LEA and RED-S(45:13) Are Athletes Underfueling in Swimming?(59:09) Should caloric Deficits be Smaller or Larger for Training and Body Composition Change?(64:55) New Study on Upper Limits of Muscle Protein Synthesis with Protein Dosing(74:51) How Does the Fuelin App Work?(76:11) What is Scott’s Current Sport and Exercise Routine?(78:48) What was Scott’s Nutrition Around his Marathon?(85:06) What did Scott Learn from using a CGM during his Marathon?(86:05) Where does Scott Think CGM Plays a Role for Athletes?(89:50) Discussion of CGM and Overreaching Article(97:40) Rush Round(103:10) OutroShow Notes:·Article mentioned on protein intake: https://www.sciencedirect.com/science/article/pii/S2666379123005402·Overreaching study discussedhttps://sportrxiv.org/index.php/server/preprint/view/321/650·Blog on overtraining/underfueling https://blog.supersapiens.com/the-underfueling-epidemic/·      Stellingwerf Paper on Overtraining and Underfueling Mentionedhttps://pubmed.ncbi.nlm.nih.gov/34181189/

Andrew is a researcher studying the influence of nutrition and metabolism on health, disease, and performance. He gained his Exercise Science degree from FSU before pursuing his doctorate in Biomedical Sciences with the Metabolic Medicine Lab at University of South Florida Morsani College of Medicine. Personally, he also uses exercise, nutrition, and lifestyle factors to manage Type-1 Diabetes for over 12 years whilst sharing his journey on social media to help and inspire others.  Andrew is currently involved in ongoing research projects exploring how metabolism influences and is influenced by health, disease, and performance, and how we might leverage lifestyle and medical tools to influences these same categories at Sansum diabetes research institute with an enhanced focus on metabolic disease.  His research papers have been cited over 1000 times, he’s a TEDx speaker and new instagram user. (01:57) Community shoutouts and announcements(06:40) Xylon’s training update(08:25) Training advice for converting from Ironman to running(09:50) Gut training and GI upset in cycling vs running(11:36) David’s training update(13:05) Episode starts(15:10) How did Andrew get into studying exercise physiology?(21:26) What was the catalyst for Andrew wanting to change his lifestyle as an obese child?(23:55) Ecological vs neurobiology of weight loss(25:38) How was Andrew diagnosed with type 1 diabetes?(32:22) How has Andrew seen diabetes change over his time living with type 1 diabetes?(37:20) What are some of the biggest challenges Andrew has face with his diabetes?(42:06) What changes did Andrew make to reduce his insulin needs?(48:00) Discussion of paper Andrew authored on low carbohydrate intake in athletes(60:12) What are the implications of the paper for athletes of varying levels of metabolic health?(65:30) Where does Andrew think research on exogenous ketones is headed in performance and health?(78:38) What does sport and exercise look like for Andrew?(82:38) Context is key in understanding glucose(84:30) What is Supersapiens trying to accomplish with Supersapiens Diabetes?(95:00) Outro Paper on crossover pointhttps://www.frontiersin.org/articles/10.3389/fphys.2023.1150265/full

Biggest Training Mistakes   In this episode David and Xylon address some common mistakes athletes make and how to address them.   (00:00) Introduction (02:40) Community Shoutouts (05:30) Episode Starts (08:20) What are the fundamentals of training? (10:41) Why does the body improve? (13:03) The problems with boom or bust training (15:56) Waxing and waning motivation and managing this (20:27) Understanding your why and its role in motivation (22:10) Why specificity is key (25:00) Accounting for all sources of stress beyond training (26:51) Not matching intake with output (30:33) Continuous glucose monitors role in fueling for the work required (31:51) Fragility in athletes (36:25) Xylon’s reason for bonking, advice on fat oxidation and fasted training (38:37) Stepping up events too early rather than mastering an event distance (41:30) Focusing on what not how, in training (45:09) Over indexing on small stuff rather than the most important fundamentals (48:17) Training for where you are rather than where you want to be   Article on Performance and Injury Free Time - https://pubmed.ncbi.nlm.nih.gov/26839047/  Life Battery Podcast Episode - https://podcasters.spotify.com/pod/show/david-lipman2/episodes/Life-Battery--Adapting-to-Training-and-Life-Stress-e2akldj/a-aag01ls  Blog on Race Weight - https://blog.supersapiens.com/what-is-race-weight/  Carb Loading Blog - https://blog.supersapiens.com/what-does-carbohydrate-loading-look-like-with-supersapiens/

Chris is the Head Coach & founder at 3 Sports Science. Alongside this he works as Exercise Physiologist and Human Performance Optimization Program Coordinator for the US Air Force.  After enlisting into the US army he graduated from the United States Military Academy at West Point and was commissioned into the Military Police (MP) Corps serving 3 tours to Iraq, as a Platoon Leader, Battalion Operations Officer, and Company Commander.  Dr. Myers was awarded, amongst others, the Bronze Star, Meritorious Service Medal, and Overseas Service Ribbon x3. Medically retiring in 2012 as a Captain he began further exercise physiology study eventually gaining his PhD.  Dr. Myers has served as an Assistant Professor at Radford University teaching Allied Health, Strength and Conditioning, and Human Performance courses. Additionally he holds certifications in nutrition, strength & conditioning, triathlon, cycling, swimming and ironman coaching.  Based on his research and coaching experience, he recently published the book Triathlon Training with Power and most recently has published his second book “The Human Weapon System”   (00:00) – Introduction (02:23) – Community shoutouts   (05:09) – David’s training (06:34) – Episode starts (08:08) – How did Chris start his journey in the military (13:40) – Chris’ family history in the armed forces (14:50) – What role did the military play into Chris’ academic journey? (17:04) – What was it like being under attack in the battle field (21:34) – Cognitive agility (26:17) – How does the more wholistic approach apply to the athlete? (28:43) – The Human Weapon System (31:18) – How do you optimize recommendations for the Human Weapon System? (34:28) – What could endurance athletes take from the need for Human Weapon System to be perpetually ready to perform? (39:01) – What is the assessment and recovery post service for the Human Weapon System (41:00) – Does the focus Chris has at work transfer to family life (42:53) – What does Chris’ day to day role entail? (46:29) – The development of the Human Weapon System framework (49:40) – How does Chris use technology and wearables in his role (54:07) – Chris experience with Supersapiens (58:36) – Chris’ current exercise routine (60:55) – Chris’ research into naval divers (64:11) - Outro

Lisa is a professional cyclist with Lidl Trek. She is an Olympic gold medalist from Tokyo 2021 and World record holder in the team pursuit with Germany. She is also a world champion in the mixed relay team time trial, national German time trial champion and multiple medalist at the European championships. She has won the Healthy Ageing Tour as well the Bene Ladies Tour twice and has a love hate relationship with coffee stops. (00:00) Start (01:42) Community Shoutouts (04:50) Update on David and Xylon’s training (09:40) Episode starts (10:26) Why does Lisa go running in her offseason? (12:00) What surgery did Lisa have? (13:40) Do pro cycling teams have input into when their riders can get surgeries? (14:32) How has Women’s cycling progressed during Lisa’s 9-year career? (16:05) How did Lisa start in cycling? (17:16) How did Lisa get her first professional cycling contract? (19:44) When did Lisa become more mature and more professional in her approach? (21:02) When did Lisa realize she could have a successful career as a professional? (23:07) Where does Lisa’s joy in cycling come from now that she has won an Olympic Gold Medal? (24:44) What does it take to win an Olympic Gold Medal? (26:28) What went through Lisa’s mind when she realized she was going to win the Olympic Games? (27:13) How do professional cyclists balance their personal goals with team goals? (29:10) What are the training differences to Lisa between track and road cycling? (29:40) What are the equipment differences between road and track cycling? (30:39) How much time does Lisa spend on different types of bikes? (30:54) What does a training week look like for Lisa? (32:55) What does time between rounds in the Olympics look like? (33:53) What does nutrition between rounds in the Olympic Games look like? (34:44) Why does Lisa hate coffee rides? (41:33) How does Lisa handle performance nutrition in season? (43:43) What has Lisa seen change in the nutrition culture in the last 9 years of professional cycling? (44:49) Why did Lisa become interested in Supersapiens? (45:46) How did Lisa become so health focused whilst cycling? (47:11) Growing up and maturing in the professional cycling environment. (49:09) Where does Lisa keep her medals? (50:05) What does Lisa think now reflecting on her career achievements to this point? (51:03) Does Lisa or her mother own one of the Lidl-Trek bobble heads? (52:44) Are the Olympics in Paris the goal for Lisa? (54:22) What are the improvements Lisa needs to make to be selected in the individual TT for Germany in the Olympics? (56:44) When did Lisa learn about Supersapiens and why did Lisa become more invested in using Supersapiens? (57:50) What are some of the learnings Lisa has taken from using Supersapiens? (58:43) Rush Round (64:29) Outro Blog Mentioned on Café Legs-https://blog.supersapiens.com/beating-cafe-legs/

Paul is the Co Founder and CEO of HIIT Science, Co Founder and head of product at Athletica AI and an adjunct professor at Auckland University Of Technology and the University of Agder. He has previously worked at High Performance Sport New Zealand, and as an associate professor at Edith Cowan University in Australia. He currently coaches a select few high performance athletes in triathlon, running and cycling as well as hosting the Training Science Podcast.  Paul has authored well over 150 scientific articles, and a book “Science and Application of High-Intensity Interval Training: Solutions to the Programming Puzzle” He is an active endurance athlete, having completed 18 Ironman triathlons. (00:00) Introduction (02:10) Community Shoutouts (05:30) Episode Starts (06:30) How did Paul end up in Australasia and how did he return to Canada? (09:37) How did Paul meet his wife? (11:08) Why did Paul end up in Western Australia? (12:09) How did Paul end up at Edith Cowan University? (13:48) What sports was Paul involved with and what was his role in his Olympic Games Involvements? (16:55) What were some of the learnings Paul took from his involvement in Olympic preparations? (18:58) What successes did Paul and his team have in the Olympic Games? (20:53) What were some standout moments for Paul in his experience in Olympic preparations? (23:20) How did Paul get into sport and triathlon? (25:50) Discussion about Kyle Buckingham and his Ironman victories (29:08) What is Paul seeing changing in Endurance Sports Coaching? (34:12) AI’s role in coaching and what it will evolve to (35:42) Durability and Kona results (42:16) Travel, performance, and consistency (44:07) Lower carbohydrate approaches to endurance performance (47:48) Differences between front and back of the pack athletes (54:23) Best ways to improve fat oxidation capacity (57:07) What is an metabolically unhealthy athlete? (66:20) What have Paul’s experiences with CGM been? (81:45) Outro Article on Evolution of Endurance Training Practices - https://journals.humankinetics.com/view/journals/ijspp/18/8/article-p885.xml Article Paul Mentions on Role of Fat Oxidation -https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5117036/ Article Paul Mentions on his CGM -https://www.plewsandprof.com/single-post/2017/11/04/the-peter-attia-approach-to-dieting-for-endurance-athletes-part-i

In this Episode Xylon and David discuss the concept of 'life battery' and how athletes adapt to training. Particularly in the context of other stressors such as work of family. (00:00) Introduction (02:55) Community Shoutouts (05:51) Episode Starts, what is life battery? (07:35) Effect of Stress on Glucose (09:00) Stress and Adaptation (12:35) Factors that impact your ability to respond to training. (14:31) What can an athlete do to cope with stress and better adapt to training? (19:11) How does someone know they are stressed? (20:25) What roles do nutrition and hydration play in stress and recovery? (23:35) What role does sleep play in recovery and stress management? (25:37) Is timing of sleep important or just amount of sleep? (28:38) Modifying training around recovery (33:37) Is there a way to track life battery and recovery status? (37:40) Modifying training around work (38:55) Why doing perfect training sessions isn’t always the right thing to do (43:07) Lessons from Courtney Dauwalter’s approach (46:09) What can using Supersapiens do to help with Life Battery   Blog and Article on Using CGM David Mentions: https://blog.supersapiens.com/optimizing-health-and-performance-with-cgm/ https://link.springer.com/article/10.1007/s40279-023-01910-4