Episode #575 Avoiding Burnout & Maximizing Performance with TrainingPeaks & Dirk Friel

In tod Empowering Women Through Perimenopause and Menopause with Kristin Johnson & Maria Claps Link to Video: Watch Now Description: In today’s episode, Coach Debbie Potts is joined by two incredible experts in women’s health, Kristin Johnson and Maria Claps. Kristin, a former corporate attorney turned holistic health advocate, is Board Certified in Holistic Nutrition and a Functional Nutritional Therapy Practitioner. Maria is a seasoned Functional Diagnostic Nutrition Practitioner and certified health coach with deep experience in women’s midlife health. Together, they’ve developed a robust clinical practice specializing in perimenopause and menopause, and are committed to empowering women with the latest research and personalized strategies for thriving through these transformative years. Key Topics Covered: Kristin & Maria's Journey: Learn about Kristin's transition from corporate law to holistic nutrition and Maria's passion for women’s midlife health, and how they became leading experts in perimenopause and menopause. The Menopausal Transition: Discover why perimenopause and menopause are more than just the end of reproductive years. Kristin and Maria discuss how hormonal shifts impact the whole body—from brain health to bone density, and more. Challenging the "White-Knuckle Through It" Myth: For years, women were told to simply endure symptoms like hot flashes, insomnia, mood changes, and joint pain. Kristin and Maria reveal why this approach is outdated and harmful. Holistic and Science-Backed Approaches: Gain insight into how nutrition, movement, sleep quality, stress management, gut health, and metabolic support can make a profound difference in managing menopausal symptoms and health risks. Hormone Replacement Therapy (HRT): The myths and misconceptions around HRT are addressed, and Kristin and Maria share the latest research on safe and effective HRT approaches. Their Groundbreaking Program for Midlife Health Practitioners: Discover Kristin and Maria’s specialized training program designed for practitioners who want to deepen their knowledge and support midlife women effectively. Faculty Role at the Women's Hormone Network: As faculty members at the Women’s Hormone Network, Kristin and Maria lecture on the science of women’s hormones, helping to advance accurate and medically-backed information on hormone health. Episode Highlights: How to beat midlife mayhem and thrive through menopause using holistic, science-based methods. The critical importance of metabolic health, especially as women enter menopause. Tips on navigating menopausal symptoms with a focus on long-term health and vitality. Why menopause affects much more than reproductive health—it impacts cognitive function, heart health, and immunity. Listen in for: An inspiring, informative discussion that breaks down “The Great Menopause Myth” and equips women with actionable, comprehensive insights into thriving through menopause. About the Guests: Kristin Johnson, JD, BCHN, FNTP, is a Board Certified Holistic Nutritionist and Functional Nutritional Therapy Practitioner with a unique background as a former corporate attorney. Maria Claps, FDN-P, is a Functional Diagnostic Nutrition Practitioner and certified health coach. Together, they’re dedicated to transforming the approach to midlife health for women everywhere. Learn More: Follow Kristin and Maria’s work at the Women’s Hormone Network Discover their professional training program for practitioners Book a session or learn more about their clinical practice Connect with Debbie Potts: Coach Debbie Potts, creator of The WHOLESTIC Method Program, helps high-performing individuals optimize their metabolic health and longevity through customized coaching. Explore Debbie’s metabolic health services, PNOE Metabolism Testing, and personalized programs at www.debbiepotts.net. Tune in to get empowered with knowledge on managing midlife health and transforming the menopause journey!   4o mini

Chronic stress disrupts the gut microbiome by altering the HPA axis and increasing inflammation, leading to dysbiosis and reduced beneficial bacteria like Lactobacillus and Bifidobacterium. In this episode, we discuss how to mitigate these effects and restore gut health through a multifaceted approach. Key Strategies: Regulate Stress & Lower Cortisol: Practices like mindful breathing and HRV training Adaptogens (Ashwagandha, Rhodiola) Morning sun exposure to stabilize cortisol Support Gut Integrity & Reduce Inflammation: L-Glutamine and colostrum for gut repair Bone broth and butyrate to heal the gut lining Rebuild Beneficial Bacteria: Probiotics: Lactobacillus rhamnosus GG and Bifidobacterium longum Prebiotics: Resistant starch, polyphenols, and fermented foods Support Vagus Nerve Function: Cold exposure and low-intensity exercise to balance the nervous system Improve Sleep: Supplements like Magnesium Glycinate and L-Theanine to support relaxation and reduce cortisol spikes By following these strategies, you can restore microbial balance, reduce inflammation, and enhance resilience to stress. Why Work with a FDN Practitioner? When addressing stress-induced dysbiosis, it’s crucial to test, not guess. Working with a Functional Diagnostic Nutrition Practitioner (FDNP) allows you to personalize your protocol through functional lab testing. This approach eliminates the cycle of trial and error, providing precise insights into your unique health needs. A personalized, evidence-based plan can help you achieve optimal results and sustainable health outcomes. 🎧 Listen Now! Don’t forget to subscribe, rate, and share if this episode resonates with you! 📌 Resources & Links Mentioned: 🌍 Website & Coaching: www.debbiepotts.net 📺 YouTube Channel: Coach Debbie Potts 📖 Article on Parkinson’s & Gut Health: Rethinking Parkinson’s Disease Let’s dive in and break free from chronic stress to rebuild your gut, brain, and nervous system! 🚀 #GutHealth #StressManagement #Dysbiosis #Probiotics #Adaptogens #Cortisol #GutHealing #Microbiome #StressRelief #FunctionalMedicine #FDNPractitioner #PersonalizedWellness #StressReduction  

In this episode of The Coach Debbie Potts Show, I have the pleasure of sitting down with Kyal, a naturopath, functional nutritionist, health coach, and the visionary founder of LVLUP Health. LVLUP Health is redefining wellness by providing cutting-edge, orally bioavailable peptides and functional medicine formulations that address chronic conditions at their root causes. These innovative products offer side-effect-free alternatives to traditional pharmaceuticals. Kyal shares his personal health journey, the transformative lessons he's learned, and his mission to revolutionize the supplement industry. We dive into the inspiration behind LVLUP Health, the mentors who’ve shaped his philosophy, and his vision for the future of functional medicine. Topics We Cover: The story behind LVLUP Health and its mission to provide root-cause solutions for chronic conditions. Key experiences and mentors that have influenced Kyal’s approach to health and functional medicine. The catalysts that led Kyal to start LVLUP Health and his journey in the health and wellness space. More on Peptides & Products: Explore LVLUP Health’s innovative products and formulations: LVLUP Health Peptides & Products Exclusive Offer: Save on your next order at LVLUP Health! Use code COACHDEBBIEPOTTS at checkout for exclusive savings. Resources & Links: Learn more about LVLUP Health: LVLUP Health Website Connect with Kyal: LVLUP Health Follow Debbie Potts for more health tips and updates: Debbie Potts Website Call to Action: If you enjoyed this episode, don’t forget to subscribe to The Coach Debbie Potts Show! Share it with friends and leave a review to help us reach more listeners who are looking to optimize their health and performance. Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method: Buy the book on Amazon WEB: www.debbiepotts.net Explore the podcast: Listen on YouTube

Podcast Show Notes: Optimizing Stomach Acid, Cortisol Balance & Brain Health Biohacking Digestion, Cortisol, and Brain Health for Longevity Host: Coach Debbie Potts Summary: In this episode, we dive into the essential connection between stomach acid production, cortisol levels, and cognitive function. Learn how chronic stress impacts digestion, contributes to metabolic chaos, and how you can use a functional medicine approach to restore optimal health. We explore personalized protocols for high and low cortisol, along with a holistic strategy to improve gut health, brain function, and overall longevity. Key Topics Covered: 🔹 The Gut-Brain Connection & Stomach Acid How chronic stress suppresses stomach acid (HCl) and digestion The role of H. pylori in cognitive decline and Parkinson’s-like symptoms How low stomach acid impairs nutrient absorption and gut microbiome balance 🔹 Personalized Stomach Acid Support Based on Cortisol Levels High Cortisol Protocol (Reducing stress, supporting digestion, and nervous system regulation) Low Cortisol Protocol (Rebuilding adrenal function, optimizing stomach acid, and stabilizing energy) 🔹 Summary of Solutions for Healthy Aging:  Work with Functional Medicine Practitioners – Get advanced testing for gut health, hormone balance, and metabolic function. 🔹 Functional Medicine & Biohacking Protocol Focus on cellular health, gut-brain axis, metabolic flexibility, and stress resilience. Personalized plans to balance cortisol, optimize digestion, and enhance cognitive function. Tools such as DUTCH testing, microbiome analysis, and HRV tracking to fine-tune your health journey. 🎧 Listen Now:  💡 Resources & Links: Book a Consultation with Coach Debbie Potts via [email protected] Recommended Supplements & Tools on www.debbiepotts.net  📩 Connect with Us: Instagram | Facebook | YouTube | Website Subscribe & Leave a Review! If you enjoyed this episode, please subscribe and leave a review to help us reach more listeners on their journey to optimal health! #Biohacking #GutHealth #CortisolBalance #BrainHealth #FunctionalMedicine #Longevity  

Joe Friel - The Triathlon Training Bible Watch the full episode on YouTube: https://youtu.be/9Tag1WLu0qQ?si=ZDAq_m2sQQgyID66 In this episode, we’re joined by Joe Friel, a legendary endurance coach and author of the best-selling book The Triathlon Training Bible. With over three decades of experience working with athletes of all levels, Joe shares invaluable insights on optimizing triathlon training, injury prevention, and the mental aspects that help athletes perform at their best. Whether you're a beginner just starting your triathlon journey or a seasoned athlete looking to fine-tune your regimen, Joe's expertise will help you elevate your training and achieve your goals. Episode Highlights: What is Your Training Intensity? Learn why intensity matters and how it impacts your performance. Setting Training Zones: Joe explains how to establish training zones specific to swimming, cycling, and running. Intensity Distribution: Discover how balancing different intensities helps optimize performance. Lactate Acid Myth Buster: Joe clears up common misconceptions about lactate acid and its role in endurance sports. Using Math vs. Science on Fuel Switching: Dive into the science behind fuel management, including Respiratory Exchange Ratio (RER) and breathing frequencies. Retesting Protocols: Find out why retesting your training zones every three months can enhance your results. Setting Zones Based on Science: Learn how to create training zones using fuel sources, not just percentage calculations. VT1 and VT2 Explained: Understand the science behind VT1 and VT2, and their role in fat and carbohydrate oxidation. Joe’s insights will give you a scientific approach to enhancing your training and reaching peak performance! Life is Not a Race. It’s a Journey. Remember, external and hidden internal sources of chronic stress can impact all your efforts. To achieve your best health and performance, it’s important to address these stressors. Check out The WHOLESTIC Method, a personalized approach to transforming your health from the inside out. Connect and Follow Coach Debbie: Life is Not a Race… It’s a Journey: The WHOLESTIC Method on Amazon Website: http://debbiepotts.net/ Free 20-Minute Call with Coach Debbie: Contact me for a complimentary consultation to uncover what’s going on with your health and performance. Let’s unlock your full potential together!

In this episode, Coach Debbie Potts is joined by Amanda Yue, an Insulin IQ coach, to delve into the complexities of insulin resistance and insulin sensitivity. They discuss how the INSULIN IQ program can assist in optimizing metabolic health. Key Takeaways: Understanding Insulin Resistance and Sensitivity: Amanda explains the distinctions between insulin resistance and sensitivity, their significance, and their impact on the body's blood sugar and energy management. The INSULIN IQ Program: Insights into how the program aids clients in enhancing insulin sensitivity and combating insulin resistance through personalized strategies. Practical Tips for Improving Insulin Sensitivity: Amanda offers actionable advice on dietary changes, exercise routines, and lifestyle modifications to boost insulin sensitivity and support metabolic health. The Role of Nutrition: Discussion on the importance of food choices, meal timing, and reducing processed sugars and refined carbs in managing insulin levels. Exercise and Insulin Sensitivity: Exploration of effective exercise forms for improving insulin sensitivity and maintaining metabolic health. Real-Life Success Stories: Amanda shares inspiring client stories who have improved their metabolic health and reversed insulin resistance through the INSULIN IQ program. Resources: INSULIN IQ Program Website: https://www.insuliniq.com Follow Amanda Yue: For more insights on improving insulin sensitivity and metabolic health. Book Recommendation: Why We Get Sick by Dr. Ben Bikman for a deeper understanding of insulin resistance. If you're facing challenges with weight management, fatigue, or chronic health issues, this episode provides practical advice on enhancing insulin sensitivity and reversing insulin resistance. Amanda's expertise offers actionable steps to improve your insulin health and transform your well-being. Connect and Follow Coach Debbie: Book: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 Website: http://debbiepotts.net/ Subscribe and listen now to take control of your health and future self.

In this episode, we explore the fascinating glycocalyx, the protective layer that covers the surface of many cells, especially those lining blood vessels. While this structure is crucial for vascular health and cellular integrity, its connection to chronic stress and the vagus nerve plays an often overlooked role in our overall well-being. What You'll Learn in The Series of Chronic Stress (more on my YouTube channel!): The structure and function of the glycocalyx, including its role in vascular protection and fluid regulation. How the glycocalyx helps maintain vascular permeability and prevent blood clotting. The direct impact of chronic stress on glycocalyx health and its influence on vascular function. The vagus nerve’s role in regulating the glycocalyx and modulating the body's stress response. How chronic stress can lead to glycocalyx degradation, resulting in increased inflammation and the risk of cardiovascular problems. Practical tips on how to manage stress and support the health of the glycocalyx through lifestyle changes, breathing exercises, and parasympathetic activation via the vagus nerve. The Connection Between Chronic Stress, the Glycocalyx, and the Vagus Nerve: Chronic stress triggers the sympathetic nervous system, leading to the release of stress hormones that can damage the glycocalyx. Over time, this may result in increased vascular permeability, inflammation, and other issues that affect cardiovascular health. In contrast, activation of the vagus nerve, the key component of the parasympathetic nervous system, can help mitigate these effects by promoting relaxation, reducing inflammation, and supporting the repair and maintenance of the glycocalyx. Understanding this connection between stress, glycocalyx health, and the vagus nerve gives you powerful tools to improve both your mental and physical health. Why It's Important to Understand the Glycocalyx and Chronic Stress: The health of your glycocalyx has a direct impact on your vascular system, immune function, and the ability to respond to stress. By managing chronic stress and focusing on activating the vagus nerve through techniques like deep breathing and meditation, you can help protect the glycocalyx, reduce inflammation, and support long-term cardiovascular health. Whether you’re struggling with stress or looking to improve your vascular health, this episode will provide you with essential insights on how to protect and nourish your glycocalyx and manage the physical impacts of chronic stress. Links & Resources: Rethinking Parkinson's Disease: A New Perspective Beam Minerals: Supplements for Optimal Health Neuvana Life: Use code COACHDEBBIEPOTTS to save on your VNS Subscribe & Rate: If you enjoyed this episode, please subscribe, rate, and review the podcast. Your feedback helps us bring more important topics to our listeners, empowering you to take control of your health and well-being.

The Coach Debbie Potts Show Episode with Dirk Friel – Chief Evangelist and Co-Founder of Peaksware Episode Overview: In this episode of The Coach Debbie Potts Show, Debbie welcomes Dirk Friel, Chief Evangelist and Co-Founder of Peaksware, the parent company of TrainingPeaks. Dirk shares his inspiring journey, the "why" behind his passion for helping coaches and athletes reach their full potential, and how TrainingPeaks facilitates endurance coaching and athlete success. This conversation dives into the art and science of training, recovery, and sustainable performance while exploring how athletes can track red flags to avoid burnout and thrive from the inside out. Key Topics Discussed: Dirk’s Why: The driving force behind Dirk’s career is his desire to help others unlock their potential—whether by empowering coaches with tools to grow their businesses or guiding athletes in achieving their goals. Passion, Purpose & Mission: Dirk reflects on how his work never feels like a job. He thrives on engaging with multiple endurance sports and exchanging ideas with athletes and coaches, which drives innovation and success in training and racing strategies. The Value of Expert Coaching: Why professional guidance is crucial for athletes to progress safely and effectively, with a focus on avoiding plateaus and building long-term success. TrainingPeaks’ Holistic Approach: Dirk explains how TrainingPeaks is more than a training log. It’s a tool for tracking the big picture—combining consistency, recovery, and proper fueling strategies to enhance athletic performance while avoiding overtraining. Red Flags in Training: Strategies to identify signs of overtraining, under-eating, and under-recovery using data and tools from TrainingPeaks. Dirk emphasizes the importance of sustainable practices, such as sleep, nutrition, and intensity control. Exciting Projects and Features: Dirk shares upcoming TrainingPeaks features like strength training integration and virtual training resources, as well as the TrainingPeaks University (TPU) event in Australia. Quotes from Dirk: “There’s no one secret workout—the secret is the sequence of workouts done consistently over time.” “Recovery is as important as training. Momentum from solid sleep and smart fueling strategies pays dividends over time.” “The art of coaching is helping athletes internalize intensity control and the confidence to hold back when needed.” Learn More About Dirk Friel and TrainingPeaks: Website: TrainingPeaks.com Upcoming Events: TPU Australia Follow Dirk on Instagram: @dirkfriel Connect with Debbie Potts: Website: DebbiePotts.net Instagram: @coachdebbiepotts Podcast: The Coach Debbie Potts Show Listen & Watch: YouTube Video: Watch the full episode here! 🎥 Don’t forget to hit Subscribe and turn on notifications for more great episodes! Explore More: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method – Get the book here Podcast Episodes: 583+ episodes of tips on creating metabolic harmony & expert interviews. Listen to this episode and discover how TrainingPeaks can help you train smarter and thrive from the inside out!

Optimizing Brain Health in Mid-Life: Strategies to Avoid Cognitive Decline Episode Summary: In this episode, we dive deep into the science behind cognitive decline and explore actionable solutions to optimize brain health in mid-life. As we age, protecting the brain becomes essential to prevent conditions like Alzheimer’s, Parkinson’s, and cognitive dysfunction. This episode highlights key strategies to preserve cognitive function, from nutrition and exercise to stress management and hormone balance. Tune in to learn how to proactively combat brain aging and boost cognitive performance at any age. Key Takeaways: Leaky Gut: Toxins, bacteria (LPS), and cytokines leak into the bloodstream, triggering systemic inflammation that reaches the brain. LPS & Microglial Activation: LPS from the gut triggers microglia activation in the brain, causing chronic neuroinflammation and neuronal damage, particularly affecting dopaminergic neurons. Dopamine Depletion & Mitochondrial Dysfunction: Chronic gut inflammation leads to oxidative stress, mitochondrial dysfunction, and dopamine depletion, contributing to Parkinson’s symptoms and cognitive decline. H. pylori Impact: H. pylori can deplete dopamine and interfere with dopamine medications in Parkinson’s patients. Alpha-Synuclein Aggregation: Leaky gut can lead to the misfolding of α-synuclein proteins, which spread from the gut to the brain via the vagus nerve, worsening Parkinson’s disease. Zonulin & BBB Breakdown: Increased zonulin from stress weakens both the gut lining and the BBB, allowing toxins and inflammatory molecules to cross into the brain, exacerbating neuroinflammation. Learn More: Rethinking Parkinson's Disease – Martha's Quest Tune in to learn more about how to protect your brain, optimize your health, and thrive as you age. Don't Forget to Subscribe: Hit Subscribe to The Coach Debbie Potts Podcast and stay tuned for future interviews with Martha Carlin and Dr. William Davis.

Optimizing Cardiovascular Health with Dr. Stephen Hussey Guest: Dr. Stephen Hussey – Cardiovascular Health Expert, Chiropractor, Functional Medicine Practitioner, and Author. Episode Overview: In this insightful episode, Coach Debbie Potts sits down with Dr. Stephen Hussey to explore the root causes of cardiovascular disease, the role of structured water in heart health, and how lifestyle choices impact mitochondrial function and longevity. Dr. Hussey shares his research on oxidative stress, coronary artery disease, and the critical connection between grounding, infrared light, and mitochondrial health for optimal cardiovascular function. Topics Discussed: Structured Water & Cardiovascular Health – How structured water (EZ water) supports mitochondrial function, blood flow, and heart health. Infrared Light & Mitochondria – How exposure to infrared light enhances cellular energy production and reduces oxidative stress. Grounding & Heart Function – The benefits of direct contact with the earth to balance electrical charge, reduce inflammation, and improve heart health. Coronary Artery Disease & Oxidative Stress – Why heart disease is not just about cholesterol but also mitochondrial dysfunction and chronic inflammation. Longevity & Cardiovascular Optimization – Practical strategies for supporting heart function, improving metabolic health, and reducing disease risk. Key Takeaways: The heart functions beyond just a pump—it relies on structured water and electrical conductivity. Infrared light exposure (sunlight, saunas, red light therapy) enhances structured water formation, improving energy production and circulation. Grounding (walking barefoot, connecting with nature) reduces inflammation and supports cardiovascular health. Coronary artery disease is largely influenced by mitochondrial dysfunction and oxidative stress rather than solely cholesterol levels. Optimizing structured water, mitochondrial health, and lifestyle factors can significantly improve heart health and longevity. Watch the Full Episode on YouTube: 🔗 Watch Now Connect with Dr. Stephen Hussey: Website: https://resourceyourhealth.com/ Instagram: @drstephenhussey Books: The Health Evolution & Understanding the Heart Follow Coach Debbie Potts: Website: www.debbiepotts.net Instagram: @coachdebbiepotts Podcast: The Coach Debbie Potts Show Thank You for Listening! If you enjoyed this episode, please leave a review and share it with your community!