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.

Dr. Leo Kormanik and his colleagues, including Dr. Matt Pisanelli and Zach Goulet, discuss the benefits of heat and cold therapy, specifically sauna work and cold plunges, for athletic performance and recovery.

1.) They explain how heat training helps increase blood volume, capillarization, and heat shock proteins, leading to improved performance and recovery. They also discuss the importance of timing sauna sessions for optimal results, recommending heat training in the evening for better sleep and cold exposure in the morning for increased alertness. They share their experience with heat training and sauna work to improve his tolerance to heat and prepare for upcoming races. They also mention the use of an infrared sauna, which provides a more pleasant experience compared to traditional Finnish saunas.

2.) Cold plunges, saunas, and heat training have numerous benefits for physical and mental health. Saunas can be used for longer periods of time compared to traditional steam saunas, and infrared saunas can stimulate mitochondria for increased energy. Heat training can also be achieved through warm showers, baths, and raising the temperature in workout rooms. Cold plunges can improve recovery and mental state, with acclimation to the cold taking time but resulting in quicker warming up afterwards.

3.) Daily cold showers can be beneficial, with starting with the head first helping with shock and activating the brainstem. Cold plunges can also increase energy levels and have similar benefits to cryo chambers.Cold plunges are the best way to quickly cool down because water pulls heat off the skin faster than air. Cold showers are less effective because there is less water contact with the skin. Cold plunges can be therapeutic and mentally beneficial, helping to reduce stress and improve focus.

4.) The duration of time spent in a cold plunge can vary, with some people timing themselves while others prefer to stay in until they feel ready to come out. Cold exposure can initially be uncomfortable, but the body adapts and the mind becomes more focused. It is important to slowly acclimate to the cold and not panic, as it can be a shock to the system for some people.The conversation discusses the benefits of cold exposure, such as cold plunges and cold hikes, in improving mental and physical resilience.

5.) The process of challenging oneself to cold temperatures can help convert white fat into brown fat, increase energy production, and improve overall health. By exposing the body to temperature changes, blood vessels are trained to expand and contract, potentially preventing clot formation and improving overall cardiovascular health. Embracing discomfort through cold exposure can also help individuals become more resilient in facing life's challenges.

Overall, the theme is centered around the importance of making small investments in health through cold exposure to prevent larger health issues in the future is highlighted.

Welcome to another inspiring episode of the MindBody Marathon podcast, hosted by Dr. Leo Kormanik. Join us for an enlightening conversation with Olympic gold medalist Katie Moon, where we explore the intricate journey of a world-class athlete. Katie shares her personal experiences, from overcoming injuries like Achilles tendinosis to the mental challenges faced by elite competitors.

In the "MBM Katie Moon" podcast episode, Olympic gold medalist Katie Moon discusses her current season update, dealing with Achilles tendinosis and recovering from a PRP injection. She also shares her love for fashion, having studied abroad in Paris for a fashion program, and her experience with mental blocks in pole vaulting as a female athlete. Katie emphasizes the importance of real confidence, preventative care, and listening to one's body to achieve success in track and field. She also shares her personal experiences with going gluten-free and the importance of community support throughout her athletic career. Katie plans to participate in one more meet before the trials and is excited to inspire young girls in the sport.

Also in this episode, Katie discusses her approach to training, recovery, and maintaining peak performance, including insights into her daily routines, diet, and the mental strategies that have propelled her to the top of her sport. Discover how she balances the demands of professional pole vaulting with her passion for fashion and the support she received from her hometown of Olmsted Falls.

Whether you’re an aspiring athlete or simply fascinated by the mindset of champions, this episode offers valuable lessons on resilience, focus, and the pursuit of excellence. Tune in to hear Katie’s story and gain inspiration from her incredible journey.

Listen now to elevate your understanding of what it takes to achieve greatness in both sport and life!

Welcome to Mind Body Marathon: the podcast that puts you on a path to a healthier lifestyle–whether you’re a daily runner or just finding your footing.

On this episode, host Dr. Leo Kormanik is joined by Dr. Alia Whitman, a medical doctor transitioning into the world of health coaching, and his wife Samua Kormanik. Our conversation centers around the transition from mainstream medicine to holistic health practices, the challenges within the healthcare system, and the importance of individualized care for overall well-being.

Alia shares her journey from being a medical director in an emergency room to embracing alternative health and wellness practices. We touch on the distinctions between "sick care" and "health care," and the shift towards concierge and cash-based medical services to provide a more holistic approach to healthcare. Our discussion also highlights the importance of addressing root causes rather than just symptoms and bridging patients into health and function.

We also talk about the misconceptions surrounding choosing natural or alternative treatments over traditional medicine and stress the significance of collaborative, multidisciplinary care. With a focus on proactive health measures and individualized patient needs, we encourage everyone to invest in their health before severe issues arise. Remember, your health is a marathon, not a sprint, and Mind Body Marathon is here to guide you along the way. Stay tuned for more enriching discussions and insights in our upcoming episodes.

Key Takeaways:

1. Holistic Healthcare Approach: The episode emphasizes the importance of bridging mainstream medicine and alternative approaches to healthcare to address root causes, focus on individual needs, and provide more comprehensive care.

2. Proactive Health Investment: Encouraging a proactive approach to health, the hosts and guest advocate for investing in well-being early on, rather than waiting for severe health issues to arise, to promote longevity and vitality.

3. Collaborative Care and Patient Engagement: Highlighting the significance of collaborative, multidisciplinary care, the episode underscores the value of finding trusted healthcare providers who understand and support individual patient goals for improved engagement and satisfaction.

4. Personalized Healthcare and Purposeful Living: The discussion on personalized healthcare stresses the importance of understanding individual priorities, values, and health span to foster purposeful, engaging lives, even in older age.

5. Challenges in Healthcare System and Patient Expectations: Addressing various challenges within the healthcare system, including financial pressures, patient expectations, and practitioner limitations, the episode underscores the need for breaking down healthcare silos and managing realistic patient expectations for better outcomes and satisfaction.

Welcome to The Mind Body Marathon: the podcast that puts you on a path to a healthier lifestyle–whether you’re a daily runner or just finding your footing.

This episode brings a deep dive into the mindset, training, and racing strategies of elite athletes, focusing on special guest Clayton Murphy, a two-time Olympian in the 800 meters. Hosted by sports chiropractor Dr. Leo Kormanik, and featuring massage therapist Zachary Goulet, this conversation explores Clayton’s preparation heading into the 2024 track season in Paris, his return to form, and his unique training perspectives.

Clayton takes us through his experience traveling to China for his first race of the season, feeling underprepared yet still achieving the Olympic trial standard with a 1:45 run. The discussion unwraps his physical and mental preparation, including weight management strategies and improved lifestyle choices that helped him regain his fitness after a long off-season. Trail running, nutritional adjustments, and strategic training adaptations form the backbone of Murphy’s approach to gearing up for the competitive season.

Throughout the episode, they discuss the intricacies of race strategies, the changing dynamics of 800-meter races, and the vital role of mental resilience. Clayton reflects on his race experiences in LA, Budapest, and China, emphasizing the importance of making confident decisions and being adaptable. The dialogue also considers the benefits and challenges of Clayton's pivot to trail running for overall mental and physical well-being.

The conversation concludes with insightful reflections on support systems and the critical role they play in athletic success, drawing an engaging comparison to the collaborative environment of Formula 1 teams.

Key Takeaways

1. Importance of Mental Preparation: Clayton Murphy shares his rituals and mental strategies leading up to important races, underscoring the significance of a prepared mindset. This includes visualizations, adaptability in routines, and confidence-building, essential for high-stakes athletic performance.

2. Adapting Nutrition for Performance: Clayton’s approach to nutrition during the race season involves cutting out late-night snacks and fast food, focusing instead on healthier options to maintain his weight and enhance performance. His experience highlights the impact of disciplined eating habits on athletic success.

3. Flexibility in Training: Adapting to various environmental conditions and race formats is critical. Murphy’s shift to trail running illustrates the importance of flexibility in training approaches, emphasizing stability, strength, and mental resets. This adaptability ensures preparedness for diverse competition scenarios.

4. Evolving Race Strategies: Race dynamics, especially in the 800 meters, are continually shifting. Murphy discusses the slower paces in the first lap and the need for strategic positioning and decision-making. Understanding and anticipating race flow can significantly impact performance outcomes.

5. Team Support and Comparisons to Formula 1: The role of coaches, training partners, and support staff is paramount. Dr. Leo draws an engaging comparison to the collaborative effort seen in Formula 1, highlighting how an athlete’s success is often a team accomplishment. This reinforces the importance of a well-rounded support network.

Remember to tune in next week for more insights aimed at helping you lead a healthier, more balanced life. Your health is a marathon, not a sprint, and the Mind Body Marathon is here to help you set the pace.

Welcome to The Mind Body Marathon: the podcast that puts you on a path to a healthier lifestyle–whether you’re a daily runner or just finding your footing.

Today’s episode is all about injuries: how we can avoid them, how to recover from them, and the psychological and physiological impacts they can have. Our host, sports chiropractor Dr. Leo Kormanik, is joined by two colleagues from Ohio Sports Chiropractic, Dr. Matthew Pisanelli, also a chiropractor, and Zach Goulet, a licensed massage therapist.

As athletes themselves, they share their own stories of overcoming significant injuries, emphasizing how these experiences cultivated a stronger appreciation for health and a proactive approach to life. The conversation transitions into a detailed discussion about the evolution of sports therapy, including the shift towards more effective injury management techniques and the role of technology in tracking recovery.

Matt and Zach share their histories of severe injuries, both personal and professional, dissecting the physical and psychological impacts these have on athletes. They also share their expert strategies for coping with and recovering from injuries, stressing the importance of understanding the body's signals and adopting comprehensive recuperation practices, including mindful meditation, and quality sleep hygiene.

Remember to tune in next week for more insights aimed at helping you lead a healthier, more balanced life. Your health is a marathon, not a sprint, and the Mind Body Marathon is here to help you set the pace.

Key Takeaways

1. Gratitude and Proactivity: A distressing experience, such as a serious injury, can be transformative, fostering a sense of gratitude and a more proactive attitude toward health and life in general. This shift in perspective is crucial for long-term wellness and success in any field.

2. Evolution of Sports Therapy: The field of sports therapy has seen significant advancements over the years, with techniques such as foam rolling and manual therapy becoming more mainstream in managing injuries effectively. These developments underscore the importance of staying informed and adaptable to new health practices.

3. Injury Awareness and Management: Understanding the difference between normal muscle soreness (DOMS) and injury pain is vital for proper self-care. Our guests highlighted the importance of acknowledging pain signals without fear, using appropriate pain scales, and adopting strategies that prevent injury aggravation.

4. The Psychological Impact of Injuries: Injuries not only affect physical capabilities but also challenge mental resilience. The discussions elucidate the psychological struggles athletes face during injuries and the importance of mental toughness and strategic psychological approaches, such as mindfulness and positive thinking, in overcoming these hurdles.

5. Importance of Sleep and Recovery Quality sleep and proper rest are foundational for effective injury recovery and overall health. The podcast covered various strategies to enhance sleep quality, including setting the right room temperature, using reliable sleep-tracking devices, and engaging in calming pre-sleep routines.