Meghann Featherstun, a nutritionist, discusses her recent projects, including a hydration tour with ASICS and her completion of the Abbott World Marathon Majors. She emphasizes the importance of proper hydration, especially for runners, and highlights the dangers of water toxicity. Dr. Leo also shares a personal story about the risks of overhydration. They discuss the need to balance water and electrolytes and the importance of individualized hydration strategies. Overall, they stress the significance of understanding one's body and symptoms to ensure proper hydration during physical activity.

1.) So the key messages to get across to people during a marathon are to fuel early and often, not wait till you feel like you need it, and to document the experience on social media to expose the involvement of Abbott Global in marathons. The running community is growing, with almost a million people applying for 50,000 spots in the London Marathon. It's important to understand fueling and hydration dynamics, as well as the role of sodium and carbohydrates in performance. Carb loading can improve performance by up to 7%, and increasing carb intake can help with overtraining syndrome and anxiety caused by under fueling. Rest days should involve true rest to allow the body to recover properly.

2.) Meghann also discusses the importance of recognizing cues and signs of nutrient deficiency in athletes, emphasizing the need for proper nutrition to support high levels of physical activity. They also highlight the importance of adjusting nutritional intake based on training intensity and the body's need for repair and recovery. She also mentions their ability to assess an athlete's physical readiness and peak performance level, offering subtle guidance to help them reach their optimal state. They stress the importance of being mindful of the impact of words and encouragement on athletes' performance, especially at competitive events.

3.) She discusses the importance of subtle communication in performance coaching, particularly in track and field. They also touch on the ability to predict when pregnant women are close to giving birth based on muscle resistance during adjustments. Additionally, they emphasize the significance of carb loading for optimal performance and provide tips on how to calculate and implement a carb loading strategy. The speaker also mentions the role of allergies and intolerances in nutritional guidance and how the availability of products has increased to accommodate various dietary preferences.

4.) They discuss the fad diets now and how everyone has to be in a camp like gluten is bad. Like gluten is not necessarily bad for most people, right? There are some people that do this for right. People with allergies, people with different medical conditions that maybe it helps them. But for the majority of people, like it's okay. She thinks there's just a lot of misinformation out there that makes people think that like dairy is bad for us. And this is the rise of social media. In order for people to get a little bit more popular, they have to sort of pick a niche and sort of hunker down on that. It really just becomes a fad.

5.) The discussion then emphasizes the importance of re-evaluating our nutritional beliefs and making dietary choices that support both how we want to eat and our performance needs. Key points include:

a.) Adequate Nutrition: Ensuring you’re eating enough to meet your body’s energy demands, especially when training for a race, is crucial. Many people, both men and women, often under-fuel without realizing the energy expenditure of their activities.

b.) Right Nutrients and Timing: It’s not just about eating enough, but eating the right things and at the right times. Proper meal timing around training sessions is vital for better performance and recovery.

c.) Protein Intake: As people age,...

In this podcast episode, Dr. Leo, Dr. Matt Pisanelli, and Zach Goulet discuss the importance of running form and how it can impact speed and efficiency.

1.) They talk about the optimal cadence for running and how it varies based on factors like height and bone density. They also touch on the role of stability and muscle strength in running form. The hosts provide examples of athletes with different body types and how it affects their running performance.

2.) They also mention the impact of diet and lifestyle on bone density and overall physical strength.The conversation discusses the impact of super shoes on injury risk in runners. The shoes provide speed and energy return, but can lead to injury if the body is not prepared for the increased turnover and power.

3.) Building tendon and fascial density through plyometrics and coordinated movements can help improve stability and prevent injuries. Coordination and muscle activation are key in running form, with a focus on shutting off unnecessary muscles to improve efficiency and prevent injuries like hamstring strains.

4.) The importance of understanding and improving running form to prevent injuries is highlighted throughout the discussion.In summary, the key to improving running form and cadence is to focus on coordinating the movements of the hip, knee, and ankle, particularly by ensuring dorsiflexion of the ankle during the running stride.

5.) Counting cadence during easy runs and using tools like metronome apps can help improve cadence and overall running form. It is important to focus on form during easy runs and long runs, rather than during workouts or races. Improving cadence can be a lifelong practice that requires consistent attention and effort.

Dr Leo and Ryan discuss his career and some of the strategies he has used to overcome setbacks and perform at the highest level.

1.) Ryan had a combination of factors that led to my struggles at Atlanta Track Club, including training environment, mindset, and a car accident. He had never been injured before and struggled with the loss of running as my sole source of value and worth. Despite the accident, he pushed myself to run at a high level, which led to further issues.

2.) The conversation highlights the importance of balance in life and training for athletes. It discusses the dangers of becoming overly obsessed with one aspect, such as running, and the benefits of having a well-rounded life. It also emphasizes the need to sometimes take away elements from training rather than constantly adding more. The conversation reflects on personal experiences and the realization that willpower is finite, and it is essential to maintain a healthy balance to avoid burnout and injury.

3.) Ryan discusses the importance of going back to their roots and living with their grandparents for a period of time to rejuvenate themselves. They also talk about facing setbacks in training and the importance of mindset in overcoming challenges.

4.) They mention experimenting with a carnivore diet and the benefits of focusing on meat and fruit for fuel. They also touch on the importance of sleep and how they have found relief with THC sleep gummies.

5.) Overall, they emphasize the importance of balance and finding what works best for their individual needs.listeners about the importance of finding balance, overcoming setbacks, and having a creative outlet. It's important to fuel your body properly for races, and different strategies work for different people based on their body type and preferences. It's crucial to keep pushing forward through tough times and use setbacks as fuel for success.

They close with talking about how finding a creative outlet is essential for mental well-being and overall happiness.