The Supersapiens Podcast The Supersapiens Podcast

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/