>> Charlie: Welcome to the Cook Eat Run podcast with X Miles, hosted by me, Charlie Watson. I'm a runner, a mum, an NHS dietitian and author of the recipe book for runners Cook Eat Run. I'm also a 16 times marathoner and love nothing more than sharing what I've learned along the way through a lot of trial and error. Cook Eat Run is the go to podcast for running, nutrition training tips, marathon debriefs and
more. I'm here to answer all your questions and fuel you with the knowledge you'll need to run faster, further and, and actually just to have more fun on the run. So whether you're training for an ultra, want to improve your marathon pb, or simply just get more out of your running, you're in the right place. So Dan, thank you so much for joining me today. you are from Pillar Performance. Can you tell me a little bit more about what Pillar for Performance does and your job role there?
>> Speaker B: Yeah, well, first thanks for having me Charlie. Yeah. So, I'm Dan Peluzi, as you say. I'm the head of research for Pillar Performance. So my main role is to help with the research around and around the products and the efficacy and make sure that it is actually effective and it does help the athletes that we give it to mainly. So we've just
helped. We just had some research that's been done out of Australia, for example, in NRL players, where we looked at how the pillar performance omega 3s would increase the omega 3 index in rugby league players, for example. So that's just one example. And another thing is we're just currently looking for a PhD student to do a bit more research with the effects of magnesium and heart rate variability, how it might affect sleep, how the collagen might reduce injury, or, or how the omega 3s might
reduce inflammation and muscle soreness. So I mean I'm not. My role isn't so much in the product development but it's more inside the producing research, white papers and publications around how the product works. Basically. >> Charlie: Amazing. How did you get into that? Is that, did you study sports science at university and then go down that route? >> Speaker B: So I'm not really, I'm not a nutritionist. ah, my background is in exercise physiology.
So I've been working in the exercise physiology Space for a very long time and also actively coaching. So I did my PhD in heart rate variability which looked at the effects of basically how high variability can be used to either track positive or negative adaptation to Athletes and at the time I did that working with the New, Zealand rowing team. So I was quite fortunate that I was with the Olympic rowing team and I could do my research within these very high level, high performance
players. and since then I've kept very active in the research Space. I work for Auckland University, Aut University, where I'm a senior researcher there and I supervise mostly postgraduate. So only masters and PhDs. and yeah, and since I finished my PhD you've got now 70 publications and 4,500 citations in various things and it's Yeah, and that can be. The topics have been very varied. It can be to do with like carbohydrate periodization highway, variability training in the heat,
durability. Yeah. So it's been, yeah, really, really exciting. And basically I got introduced because I also own another company, that's a coaching company. And one of my other coaches said, have you checked out this Pillar Performance? And Damien who, Damien Fitzpatrick, who's the CEO of Pilar, he was coming over to New Zealand for the Ironman and lots of my athletes were talking about Pillar and I was like, well let's just talk to them and see if I can get a bit of a discount
for some of my athletes because they want it. So I got in touch with Damian and I met him when he came over to New Zealand. And you know you just have that automatic connection with someone and you know, we chewed the fat. We could have talked for hours around nutrition and micronutrition and performance. And as a result, Damien asked me, I would like to join the company as head of research. so that's how it all came about. Yeah.
>> Charlie: Wow. So that was that when they just had the magnesium or has that been. At what kind of stage did you get involved with them? >> Speaker B: Yeah, I mean the magnesium has always been there, you know, the star product so to speak. But at that time, time I think, yeah, Omega 3 was around. it was mainly, it was mainly the Omega 3. The the the immune defence and the and the magnesium were the. With the main products at that time. So
and then we also had something called elite calcium. Then I don't think we do it anymore, but I love that product. I've still got a bit of a stash and I'm just seeing it go down all the time. I'm hoping it will stick around but. Oh, we had the B12 then as well. So. >> Charlie: Okay. >> Speaker B: I had a few a Few products. But I think it was, it must have been about a year after, after the company started
that I joined. Yeah. >> Charlie: So what do you think about, you know, what was it about pillar performance that got your athletes and you obviously kind of excited about the products? Like what was the difference point with their products versus what else was available on the market? >> Speaker B: Yeah, well, I mean, I mean I've been, I've been involved in, you know, training myself. For example,
I've done Ironman triathlon my whole life. you know, I raised reasonably competitively and I've always been quite big in the micronutrition Space of taking my own supplements. But I always felt that it was this gap number one. It like I felt micronutrition came across as something for sick people almost. you know, and you would buy it, you'd have to go to a pharmacy to buy your micronutrition. And, and I think as athletes we don't really like that because we don't see ourselves as sick.
And and, and the difference about Pillow was it was marketing it with, with other sports fuel. So it was, you know, you could get it with your carbohydrate gels, you could get it with your, with your energy drinks, with your protein powders. And it was kind of for the athlete where it was seen as this micronutrition as a subset of the macronutrition. but the most important thing was it was housed, in doses that are more appropriate to athletes as well.
And it was more targeted for athletes and not targeted for sick people. And I think there was a real, gap in the market there. And I think that's what really, really enticed me. And I could see
that, no one else was doing that. And I think it's really important that the athletes get high quality product, get it in the right doses and get it in the right way, you know, and it's not seen as something that's, that's, that's for, for sick people is, it's, it's for performance and it can really elevate your performance. And that's how it should be looked at. And that's why I, you know, that's why I really, I really enjoyed Pillow as well.
>> Charlie: Do you mind if we rewind a little bit and just kind of. When you say micronutrients, what exactly are you talking about? >> Speaker B: Yes, so I guess, I guess micronutrients are the other smaller nutrients that are within food, but they're, they're quite hard to get. So if you talk about a macronutrient, a macronutrient would be fats, proteins and carbohydrates. Right. Which are quite,
you know, everyone probably knows of those. But the micronutritions are ah, within foods, but they're, they're a smaller component. So, so things like magnesium would be a micronutrient, iron would be a micronutrient, B12 would be a micronutrient. so the macro micro. Right. It's not seen as in the global picture, but they are within of course, within all those macros. Right. So if you think about a piece of steak, the macro is the protein, but it's got creatine, it's got you know, it's got iron,
it's got loads of other stuff in there. And those are the microcomponents and they're, and they're the things that can often be overlooked because they're in very, very specific foods and often our body will not produce them naturally. So magnesium is something for example that our bodies will not produce unless it is eaten. And it's used a lot in
athletes. And we generally don't take enough food with it in because even in something that's quite high in magnesium, like a dark leafy vegetables, it's just you would have to eat so much of it to get the right amount in an athlete. so it's so that's kind of where we stand with the micronutrients, but that's kind of those smaller parts. >> Charlie: And so with the magnesium, what are the benefits for athletes of ensuring they've got adequate kind of, kind of supply of, of magnesium?
>> Speaker B: Yeah, so I mean magnesium is involved in, I mean many people don't know that a magnesium is such a critical micronutrient because it's in, it's actually a CO factor with more than 300 enzymes involved in like various physiological processes, processes in the human body. So things like protein synthesis, blood glucose, muscle and nerve function. So with that there's a lot of transcending things that come
out of that. So it can be related to brain health, your stress and mood regulation, even things like chronic disease protection such as supporting your DNA repair and helping with oxidative stress. there's metabolic health, so it helps with homeostasis and insulin sensitivity. And there's also things with athletic performance. So there's also some evidence around electrolyte balance and being able to increase oxygen uptake during and total workout output, for
example. So there's so many things that it helps with. And the big thing when it comes to an athletic standpoint is that, we tend to lose a lot as athletes. So the main way we use we lose it is we lose a lot of it via sweat. So if we're sweating a lot, we generally secrete magnesium. But also it's used a lot with high intensity exercise. So because of those enzymatic reactions that are
associated with high intensity exercise. And of course the higher the intensity, the more things are, ah, moving faster, the more things, quicker things are churning through. You're using up a lot of magnesium. So, as athletes we need a lot of it. And of course we're not, unless we're eating it, we're not going to be getting any of it. So we talk about typical daily recommendations. Like for men it's between 400 and 420 milligrammes per day.
women 310 to 320. But with athletes, for example, you could be talking between 500 to 800. So we do need quite, quite a bit more. yeah, so they're kind of the big roles of magnesium. >> Charlie: And so I think a lot of people or lots of runners use magnesium and have kind of a magnesium bath or maybe like a spray to put on their muscles. What would be the difference in taking it orally and having it versus kind of transdermally?
>> Speaker B: Yeah, yeah, yeah. So unfortunately, transdermally, the research between transdermal absorption of magnesium isn't that good. So I mean, I don't want to say it's a total waste of time, but it's getting towards that point. >> Charlie: Don't take away my lovely salt baths then. >> Speaker B: Yeah, well, you know what, like I've got m. My wife puts magnesium in the kids baths every night and I do it. I'm just like, yeah, you know.
>> Charlie: It'S a nice little addition maybe alongside. >> Speaker B: Overall and as always with these things. Right. Is, it do no harm. It's definitely not going to be doing you any harm to put magnesium and who knows, maybe a little bit of benefit, but it's not really very well absorbed transdermally. So you really want to be, you know, do both. You know, I wouldn't do one, I wouldn't say if you're going to do just one, I would do it orally. But you're fine to do both. Totally.
>> Charlie: And so some people, certainly my experience is some people get an upset stomach from too much oral. Magnesium is the pillar performance magnesium kind of designed to be well tolerated. Is it a different type of magnesium than some of the other magnesiums that I mean we see it in the hospital and lots of patients that I have then are taking it oral magnesium and then have some stomach problems basically.
>> Speaker B: Yeah, yeah. So, so I mean m. Typically the, it's the, I think it's the citrate that can cause a little bit of, has a laxative effect, a bit of a sore stomach. So yeah, like you don't want to be taking a pure citrate for example because especially in high doses. But a pillar, our magnesium is called triple magnesium because it has a chelate, a glycinate and a citrate in there and they all have slightly different properties. So like chelate is bound to
it's bound to amino acids. So it's very highly readily available. glycinate is probably, if you're going to take one only magnesium, it would be the one that I would take. It has the ah, highest bioavailability, and it's also the one that's the kind of the calming effect. So the one that's very good before sleep, it has a good synthesis with
neurotransmitters like gaba. So it's that kind of, that very calming magnesium that's very good for taking prior to sleep, for example, which is why we say take the magnesium one hour before sleep and then we've got the citrate and the citrate is one that's also easily absorbed in the GI tract, and it goes very easily into the bloodstream.
So the reason we have the three is because the bioavailability absorption is everything and we're trying to make the high, we're trying to hit all of the right parts because they're all doing very slightly different things. But also we want to make sure that it's very easily absorbed. So that's why we have the three within one product.
>> Charlie: And is the recommendation for kind of daily dosing or is it like if you're marathon training, you want to have it particularly when you are ah, having you know, kind of got your peak weeks or race week. Or is it that actually we benefit from the kind of the buildup of regular pre bed? >> Speaker B: Yeah, yeah, that's a great question. So the you definitely want to be taking magnesium all year round regardless. but I would say the more the bigger change is in
the is in the dosage. So. And the dosage should probably be more dependent on what you're doing in the day. So if you're, for example, if you're in the heat, if you're in a very hot climate, you might want to do, you might want to take maybe three scoops or two scoops of the triple magnesium. Whereas if you're like in a cool climate, you're not exercising that much and you're just doing a general baseline, you might just take one scoop a day. But say you're changing
what you're doing. A lot of high intensity, you're in the sauna a lot, you're in a hot environment, you're sweating a lot and you could go to double the amount or even triple the amount, just depending on, yeah, just very dependent on that time. But I think you don't want to never do magnesium because the research is quite clear that most athletes are not sufficient in magnesium. so you want to be doing it all year round. But just how
much you vary that dosage. So in a big build I would be looking at doing two to three scoops a day. and I would also be looking to almost break that up a little bit. So you might do one and a half in the morning, one and a half in the evening because that helps with some of the absorption as well. So I mean typically my routine is I do it once a day and I'll take two to two scoops mainly and I'll do it at
night. I go to the sauna and then I'll have what just as I come out the sauna, just about an hour before bed. >> Charlie: That sounds like a nice bedtime routine. Certainly with the weather here at the moment. >> Speaker B: Yeah, it's not bad. I mean you can also, I mean it's great. You can put it in smoothies, the triple magnesium, you can put it in in smoothies. my kids also really enjoy it and I put it in like Greek
yoghurt and mix it around for them and they love it. So it's yeah, it's, it's very, very diverse. >> Charlie: So there's no kind of harm in, you know, different ages taking it. It's not, ah, something that you only want to Recommend to over 18s or anything like that? >> Speaker B: No, no, definitely not. And it's one of those things, that it's very hard to do. I mean apart from possibly some GI distress in a few people with very high dosages, it's quite
hard to overdo it because as you say you're not going to do any long term effects. The worst that can Happen is you might get a bit of a sore stomach, but you can't really, there's nothing that's going to be sinister that happens with taking magnesium. >> Charlie: Okay, you've convinced me. I'm going to take some before I go to bed this evening. >> Speaker B: Yeah, you should definitely.
>> Charlie: So you mentioned the other, some of the other products that you've got available are, ah, the Omega threes. Is that something again that you'd recommend to all athletes or if people are getting their amigas getting, you know, having oily fish a couple of times a week, is that enough? Who is this, this kind of targeted at? >> Speaker B: Yeah, so with, I mean I think when it comes to supplement, and I know I sit here with a degree of bias of course, but
we'll just discount that. I think the two micronutrients with the most evidence around them for benefit is magnesium and omega 3s. And that's the reason that there are gold products, right, because we know that there's a lot of heavy research behind them. But when it comes to omega 3s, again I think it depends on what your omega 3 index is. So you can now, we're now at the ability where you can measure your omega 3 index, for
example. so basically omega 3 index, it looks at the amount of omega 3s in the red blood cells, and it can be done from a very simple fingertip blood sample. So you can actually look at a whole battery of test just from one one sample. generally though what we find, and there was just some research, it's the same research that I talked about before was that we tested these nrl, these rugby league players for example. And for an Amiga, Omega 3s to have a protective and beneficial
effect, you need to be over 8%. And even in these NRL players who are all reporting to, taking some supplements, they were talking, they were all reported to have oily fish, they were way below the recommended target. So it was more like 3, 3 to 3 to 4% and really. And you need to be over 8% for it to have an effect. So even though many people think they have a lot of oily fish and supplement, the actual amount is way beyond
what many people will realise. So yes, I would say that everyone should be taking omega 3s every day, for a number of reasons because there's so many benefits from the EPA being anti inflammatory from the DHA to having some effects in the heart, the muscle and the brain, just a great benefit for athletic recovery. But again, it's dependent on the
amount. So if you're very high in the omega 3 index, so say you're already somebody who is above 8%, you could probably get away with taking three caps a day and you'll be totally fine because you can nicely maintain
that. But if you're someone who's on the very low end and you're like in the or you're someone who has a very, a diet that is very high in omega sixes, so eating a lot of processed foods and you're not getting, you're not getting, you're just not eating a very whole, whole diet, you probably benefit from taking almost double the amount. So maybe 5,000 milligrammes per day. So the minimum anyone would want would be a thousand milligrammes a day high. The upper end will be around the 5,000.
>> Charlie: And so how do people find that out? They go and schedule a, ah, kind of a blood test. Or do you think you just kind of can look at your diet and think actually I probably am on the more processed seed oils, those kind of side of things.
>> Speaker B: So yeah, there's definitely a degree of that where you can, I think and you intuitively know, I mean at Pillar we're just working with a company called AmigaQuant to try and build our own like Pillar testing for testing ability. So we can actually test people's Amiga 3s. I mean that would particularly be the case in like Australia. Australia, whether we get to Europe at some point,
hopefully that would be the case. But like I say at the moment, I did the test the other week and it's as simple as they send over the package. You, it's a fingertip blood sample, you.it on some paper, you put it in a package that's there, that's a pre posted package that's sent with you and you post it away and you get your results. and it's really simple and effective. So. But again it's one of those things that it's hard to
overdo the Omega 3s. You're not going to, there's really no downside to that. >> Charlie: is there any recommendations in terms of again like you mentioned that it's beneficial for recovery. So is this something that we should be taking after our workout or does it not really matter? Can you have it, you know, my supplements and buy my kettle so that when I make my cup of tea in the morning I like, you know, I take them then have my cup of tea so that I don't forget.
>> Speaker B: Yeah, that's a great question. So let's just before we get into that, I'll just take a little bit of a step back to talk a little bit more about the Omega 3. So Omega 3s, they're made up of two different types of Omega 3. So. Well, two different types kind of. There's the EPA and there's the dha. So they are quite different. So one is that they're made up of a different number of carbons, they have a different number of bonds associated with
them. But what's more important is that they're very specific to where they target. So the EPA for example, it's more targeted at the vascular system. So it goes into the blood, it's more around the vascular system. whereas the DHA is, it's more for, it's more targeted at the more excitable cells. So that means that things like the muscle, the brain, the heart, that's where it
targets. so when you're looking at athletic recovery, the two different things so you can think of the EPA is more reducing the, reducing the amount of soreness at the time of exercise, whereas a DHA is kind of more of a solvent. So it's quickening the recovery from exercise. and there's also the idea that we have. So the EPA for example is anti inflammatory and then. But you also need some pro inflammatory stuff within your, within your diet. So
Omega 6 is for example is pro inflammatory. Of course we want pro inflammatory because that's part of the training response. So the reason I'm saying this is because the loading period therefore of what you're trying to achieve is quite different. So you'll get quite big changes in your EPA and some of the more vascular responses quite quickly. So you
could do that within 10 days. But the more DHA stuff, so the more, the more excitable cells that's associated with the muscle, the heart, that probably takes a lot longer and you could be talking up to five weeks. So before we talk about when you should take them, we need to talk about the length of time you need to take them for. Right. You do need quite a long loading period. and of course they're both really important for athletes. So you want your DHA to be high and you want your EPA to
be high. but when it comes to taking them, you want a long period of time and when you do take them, you want to take them with food. That's the most important thing because that helps the absorption. So it's very different to a lot of other micronutrients. So things like B12, it probably doesn't matter that much. But because it's you know, you want it to be, it's a fat basically. So you don't want to absorb with. You want to be highly absorbable, which means you
need to take it with food. So you'd want to take it with your lunch, for example, or with your breakfast. You don't take it first thing in the morning with coffee on an empty stomach. That would be, that would really affect the absorption. >> Charlie: Noted. >> Speaker B: Well, have I just. Have you been taking them first thing in the morning or an empty stomach? >> Charlie: Absolutely.
>> Speaker B: It will make a massive difference as well. It's quite, I mean in the research that we've done, you know, we can have two people and we can have a high, response. So we can measure their omega 3 index, for example, and you can have one person who might go from 3 to 10% and you can have one person who Might go from 3 to 5%. And that difference usually comes from when they're taking their Omega 3s. The
smaller difference is when they're not taking it with food. So you really need to, >> Charlie: Change my routine. >> Speaker B: Yeah, yeah, yeah, definitely. Yeah. Otherwise, otherwise you're wasting, you're almost wasting your money. >> Charlie: Yeah. Is that so you kind of touched on the fact that there's a kind of the benefits for the heart and the brain. I've seen some research that looks at kind of Alzheimer's and dementia and omega 3
supplementing. Is there an age where it kind of becomes more beneficial or more crucial? Or is it a kind of a case of if we start this early, then we're going to obviously get the kind of athletic benefits but also the longer term protection in terms of heart and brain health? >> Speaker B: Yeah, I mean, I think the sooner the better really. Because by the time you get old and you start
taking it, it's almost a little bit too little too late. Of course you want to be taking it as you get, as you age as well, but you definitely want to be taking in your younger years, particularly through kind of that middle, middle age, you know, like 30, you know, 30 to 40 time when there's lots of changes going on. You definitely want to be taking it, throughout that, so, yeah, good to know.
>> Charlie: Okay, I need to change my routine and yeah, definitely try and encourage my husband to take it more regularly. so another of the products that you've got on that's coming new to Xmile. So the Ultra Amigas is not launched yet, or it should have launched by the time this podcast goes out. But is the collagen. can you talk a little bit more about the product and again, kind of why athletes might want to be supplementing with collagen?
>> Speaker B: Yep. Yeah, for sure. So, let's. So, collagen. So collagen. many people will think, okay, there's collagen and there's like, so there's collagen and then there's different types of collagen. So, there's gelatin and there's collagen peptides. Both are collagen. But the main difference is that the collagen peptides is basically chopped up into very, very small pieces, so it's made more
bio readily available. And collagen is basically the stuff that's around all your connective tissues, so around the ligaments, around the joints, and it's, and it's what's basically holding everything together. And as we age and we use. We use them a lot through exercise,
we lose a lot of collagen. So, so there's been some great research and there's been stuff done by, a researcher called Keith Barr that shows that, you know, regular collagen, taking a collagen can really help the upregulation and the resynthesis of collagen around the joints and the ligaments, which is protective for injury risk. But it's also very important for increases in lean muscle mass, and it's very important for increases in,
tendon integrity. And the reason tendon integrity is so important is because the integrity and the stiffness of your tendons is highly related to force production. So if you have a very stiff and strong tendon, it means that you can basically produce more force. So you imagine how that means for jumping, for running, for any. All of those kind of more plyometric movements. It means that you're basically, you're getting a lot more force, a lot more efficiency
in your stride every time you. Your foot hits the ground. If you think about it, it's like the tendon is attached to the end of the muscle, right? So if you imagine you have a really. And the. Basically the muscle shortens really quickly, and then the tendons pulling on the. On the joint
or the other side of it, which is causing the movement. If you imagine that that tendon is very strong and stiff, rather than a floppy, wobbly tendon, you imagine now when you shorten that Muscle, a floppy one's not going to have the same jolt on the, on the bone as a strong one would. And that's one of the things that, the
collagen is doing. And with pillar R1 is from a company called Gelita and Gelita, they devised a very specific collagen called tender for that is targeted towards the, ligaments and the tendons specifically for athletic performance. So you will see a lot of different collagens out there within the beauty realm, you know, for your skin, for your hair, for your nails, of course, very important. But, you know, it's a very, it's very specific and
it's. And it's designed in such a way to target those areas. Whereas the, the, the pillar one is very specifically designed tender for athletes to very specifically target those areas. >> Charlie: And so taking it orally, it's still going to be available within your body for it to be able to be used for those processes. >> Speaker B: Yeah, it is, exactly. And, the collagen is quite different to what we were just talking about with the Omega
3s. It's much quicker. So, you know, you'll be seeing, you'll be seeing some regulation in the collagen synthesis is in a few days of taking collagen. so typically the research shows that you want about 15 milligrammes per day. but it's also, and I think this is where a lot of confusion can often happen is that it's also. It's very different. Even though it is a protein, it's, it's not a full
protein. So, yeah, so it's made up of, so like collagen, for example, it's made up of glycine, it's made of proline, it's made up of, hydroxyproline. And it's not a full protein, whereas a whey protein is a full protein. And it's very different. It comes from, it comes from cheat. Like comes from the products from cheese and milk. Right. But it is a complete protein. So it contains all of those BCAAs, like Leucine, for example, which is a very important one for recovery. Whereas the
collagen, it's just from those connective tissues. So you really do want to take them both. from a recovery and athletic standpoint, you wouldn't take one or the other. You have to take them both because they're doing very specific things. The whey protein is more of kind of a. It stimulates muscle growth and repair, for example, and it helps recovery in that Side, whereas the collagen points to your joint health and your repair of the cartilage.
>> Charlie: And I think I read some research that suggested that you want to be taking the collagen sort of before maybe like an hour, 45 minutes before your workouts. Is that something you would advocate for or is your research saying, saying differently? >> Speaker B: Yes, I mean, most of the research is taken in after. Okay, after the, after the research, after the, exercise. But I always say this to my athletes. I'm like, the most important thing
is that you take it regularly. You need to take it every day. And that means you need to have it as part of your routine. So wherever that sits to make sure that you take it every day. that's the most important thing. The most ideal time would be, you know, just, just after you're, just after your exercise. You know, you can put it with. If you're doing some hard exercise, you're having a protein shake and you could put your collagen inside that with your protein shake, that would be great.
But if you forgetful and you're not doing a protein shake every day and you miss it, that's not as good as taking a sub optimal time. So, for example, I take my collagen first thing in the morning when I wake up. I just put it, I just put it in my coffee, and have it that way. And that's a guaranteed way to make sure that I'll definitely take it. so it's not like, it doesn't
matter so much. I know with protein we talk about taking it after exercise and it's, it's not, not so much the case with, collagens. >> Charlie: Okay. And there's no, no kind of downside in terms of absorption. If you did take them together in your smoothie, like your whey protein and your collagen protein, they're not going to. >> Speaker B: Kind of interact because they're very different. They're very different. They're different amino acids. You know,
there's like, they're very different things. And in fact, I would say it might even help some of the absorption. >> Charlie: Interesting. Okay, so again with the kind of age thing, we, that there's, we know that, you know, your skin gets saggy partly because of collagen as we grow older. is again, is there a benefit for kind of increasing dosage as people get older or is the research of. >> Speaker B: Pure Collagen suggested suggests 15 grammes per day? So, yeah, but the 10 to 4
is, you might. The one that we have at Pillar, we suggest that you can have a lower amount because it's very specifically engineered and designed to be, to have a small amount. But it won't do you any harm to take 15 grammes per day. I take 15 grammes per day of the collagen repair for example. but you wouldn't really want to go any more than that. I think it just even as you get older and you, it's kind of quite a set amount. you wouldn't need to go much more
or any more than that. You just keep it quite unlike. It's a bit different to the omega 3 and the magnesium. You just keep it a bit more of a steady amount really. >> Charlie: And so you talked about kind of you've done some research with some rugby players what kind of putting you on the spot a little bit here. But what, you know, your research, is it mostly done on kind of elite male athletes or is there any differences in terms of supplementation for female athletes that you've.
>> Speaker B: Yes. So there were, there were females included in the cohort with. Actually I know this. So it's a, it's a group out of a great researcher called Greg People. So I actually interviewed on our Pillar podcast if anyone wants to take a listen. He's the real expert in omega 3s and he, and he's also doing some new research in the females and there were some females included in that
cohort. But the, but like when it comes to magnesium and omega 3s, I really don't think that they're purely designed for athletes. You know, I think, I mean everyone will benefit from supplementing with magnesium and omega 3s, particularly for the ageing population. I mean with omega 3s. Now there's been some great research to show the, the addition of Omega 3s due to the anti inflammatory response can really help with some of the uptake of protein. So things like
leucine, it helps the uptake of the protein. So if you consider when you're ageing, basically after 50, we're losing a lot of muscle, particularly as we get older, there's a lot of sarcopenia going on and taking omega 3s with protein at the same time, can be really beneficial to maintain muscle mass. So I think it's for ageing populations it's equally as important. And of course when we talk about collagen, collagen breakdown only increases as we get older. So again we need
to really keep on top of that as well. keeping on top of that. 15 grammes per day is really, really important. as we get older, is there. >> Charlie: Anyone that should be wary about supplementing? Should we be speaking to doctors if we've got any conditions or pregnant or those kind of things? >> Speaker B: Yeah, I mean, I mean, I'm not, I'm not a medical doctor, so I don't really want to talk on, talk to that too much, but I think, I think it's always worth getting a medical
checkup and checking those things. Right. I mean, they're both quite safe, really. I'd be surprised, I was surprised if there's any strong reason not to. I mean, there just might be a little bit of changes with the doses, depending, depending on tolerance, really. yeah, I mean, I think I read somewhere once the, women who are breastfeeding could probably do with more magnesium,
not less, for example. So there's, so there are nuances within different situations, of course, and I'm sure there's differences between menopause and all that kind of thing, but I'm not really, that down with that literature. >> Charlie: Okay, so before you go, just a couple quick questions. What is your favourite pillar product? >> Speaker B: Omega 3. I mean, I have to say, I mean,
I just feel, I feel like. So, One of the reasons I love the Omega 3s is for years and years I always knew the benefits of omega 3s, but I could not take them because I couldn't take the aftertaste and the kind of, the repeating, the repeating of the Omega 3s, but it completely alleviates it and it's just gone
away. Totally. So for the first time with the pillar, I could actually start taking omega 3s, and that's, that's just, that was a game changer for me because before that I just could not take it. and I actually, with the Amiga Threes, I bite them and then spit out the capsule because it's actually quite, You should try it. You'll be surprised. It doesn't. It's a very. My kids do it
too. They'll bite. Wow. >> Charlie: Well, maybe it'll be easier to do that when I'm not taking it as like the very first thing I'm taking in the day. So maybe that'll make it easier as well. >> Speaker B: Yeah, yeah, for sure. Yeah. So just retry it because it's, it just. But it goes to show how good and pure the, Omega 3s are in the product. So. Yeah. So Omega 3s, without a doubt.
>> Charlie: Are there any products that are coming to market soon you're allowed to tell us about anything that you're working on? >> Speaker B: good question. I know, I know of a product, but, I'm not sure if I'm allowed to talk about it or not. >> Charlie: I won't get you in trouble, but there's something coming and that in the future that we can look out for then.
>> Speaker B: Yeah, there's something coming in the future. And it's it's a very popular supplement that many people take. and we're getting a very, A very. I mean, all of, all the. All of our content is very high end. So, it's a very high end part of a micronutrient that many people, take. And it gets a lot of press, actually. >> Charlie: Oh, okay. I won't hazard a guess in case, in case I get it right or wrong. I don't want to put you on the spot. And
lastly, is there any. Are there any products that you wish you made or that you hope that you will be kind of coming in the. In the future? Anything that you maybe supplement with now that you don't. You know, there's no pillar alternative, so you'd like to see it come to fruition. >> Speaker B: I mean, honestly, they're all the things that I, I tend to take generally. So, maybe, maybe a Coenzyme might, might be cosy. Q10 might be
one. could be a good one because that's a, that's a pretty important one for metabolism as well. yeah, that'd be the only one that I could possibly think of. >> Charlie: Well, it was really nice chatting with you. I'm gonna change my supplement schedule and yeah. See how I see how I got on. And for anyone listening, you can save 10 off all of the range of the pillar for performance products with the code COOKEATRUN@XMILES. So I'll leave that all in the links below.
Thank you so much for listening to Cook Eat Run, the podcast hosted by me, Charlie Watson, sponsored by X Miles. They are your one stop nutrition shop. Come and find me on social media at, therunnerbeans and tell me what you're loving on the podcast. Send me all of your questions and suggestions for future episodes. All the links you need to connect with me are in the show notes. Lastly, please rate the Cook Eat Run podcast. It really means a lot to see your ratings and reviews.
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