Welcome to episode 29 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Julie’s 50k Debrief Training: Kept her menstrual cycle normal through 5 months of intense training! Ate more overall especially post workout. Took […] The post HPN 29: An Ultra Story Of Minding Menstruation and Health, Plus: Cold Thermogenesis Is It Right For You? (Hint: It’s No...
Oct 08, 2021•1 hr 6 min
Links and resources mentioned: Current Scientific Evidence for a Polarized Cardiovascular Endurance Training Model Fast Talk Labs podcast VDOT calculator Book – “Saddle, Sore: Ride Comfortably, Ride Happy” by Molly Huddle Trace Minerals on Amazon Study – Women’s bike seats: a pressing matter for competitive female cyclists Hand Numbness While Biking: What to Do […] The post ATC 332: Those Final Weeks To Nail A Marathon PR, Numbness on the Bike, What Polarized Training Can Offer, and More first a...
Sep 24, 2021•1 hr 5 min
On this episode we have The Sock Doc, Dr. Steve Gangemi, joining us. Steve is a natural health care doctor who founded and practices at Systems Health Care, an integrative wellness center in Chapel Hill, NC. Steve is also a longtime endurance athlete and is a wealth of knowledge for athletes looking to optimize wellness. In part 2 of this […] The post Sock Doc 13: Thyroid Health, Part 2 – Hidden Risks, Nutrient Needs, Training Ideas, Self-Care and More first appeared on Endurance Planet ....
Sep 10, 2021•1 hr 14 min
Intro Banter Tawnee and Lucho catch up on their current training—Lucho is in the thick of pursuing his Ironman training with 20 hrs a week of training, still including plenty of strength training, and transitioning out of base training already. Meanwhile Tawnee has cut back to low volume and is switching it up to more focusing […] The post ATC 331: Does Lifestyle Affect T More than Increasing Age? Plus: Newbie Triathletes Gettin’ The Run Done, and Female Athlete Heart Rate Considerations first a...
Aug 27, 2021•1 hr 15 min
On this episode we welcome MaryBeth Gangemi, who is an expert in holistic health, breathwork, strength training and natural movement. She promotes practical, real world applications of fitness and health for all levels and abilities. MaryBeth lives in Pittsboro, North Carolina, where she and her husband, Steve Gangemi (aka The Sock Doc, who you may […] The post MaryBeth Gangemi: Have You Listened To Your Breath Lately? A Guide to Holistic Wellness Via Better Breathing, Natural Movement and More ...
Aug 13, 2021•1 hr 15 min
On this episode of Ask the Coaches with Lucho and Tawnee: Joel asks: Down on CarboPRO? Hi guys. Been listening to the podcast for years so thanks for continuing to produce it! I got the impression from the discussion during ATC 328 that you are down on Carbopro. I have no affiliation with […] The post ATC 330: Sports Drink Rundown, Training Considerations For A Woman’s Cycle, Going 80/20 with MAF, and More first appeared on Endurance Planet ....
Jul 30, 2021•1 hr 10 min
Welcome to episode 28 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Intro All things summer & healthy balance Julie and Tawnee life updates, with Julie’s approach to healthy 50k training (more sleep, […] The post HPN 28: Oral Contraceptives Impair Lean Mass Gains, Plus: Deep Dive Into Mental Health and Menstrual Recovery For Athletes, Coache...
Jul 16, 2021•1 hr 4 min
Intro: On this special episode of Ask the Coaches, Tawnee and Lucho are joined by former EP editor and co-host, Brock Armstrong. Brock shares about his new podcast and wellness program, and helps the crew answer this week’s questions. The crew also chats about mental health and motivation, asking Lucho some questions about his […] The post ATC 329: Surprise Guest Joins, Plus: MAF vs. HIIT For Health-Based Fitness, Side Sports While Endurance Training, and More first appeared on Endurance Planet ...
Jul 02, 2021•1 hr 14 min
On this episode we have The Sock Doc, Dr. Steve Gangemi, joining us. Steve is a natural health care doctor who founded and practices at Systems Health Care, an integrative wellness center in Chapel Hill, NC. Steve is also a longtime endurance athlete and is a wealth of knowledge for athletes looking to optimize wellness. In this 2-part series we […] The post Sock Doc 12: Thyroid Health, Part 1 – The What, How and Why of Thyroid Problems, Testing, Medications and The Impact of Thyroid on Health a...
Jun 18, 2021•1 hr 15 min
On this special edition of Ask the Coaches we hear all about Lucho’s decision to sign up for Ironman St. George in 2022, his first full Ironman-distance race in over a decade! Tawnee in Lucho go into great detail about how Lucho plans to train with being mindful of a healthier approach than he […] The post ATC 328: The One Where Lucho Returns To Ironman Racing first appeared on Endurance Planet ....
Jun 04, 2021•56 min
Welcome to episode 27 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Part 1: Training & Life Updates From Julie & Tawnee Tawnee shares how and why she paused her ultra-endurance goals to better manage […] The post HPN 27: Coming Off The Pill and Supporting Your Natural Cycle (For Athletes), The Best Time To Eat Iron-Rich Foods With What T...
May 21, 2021•1 hr 27 min
Kev asks: Marathon PR – aiming to get to that next level Hi team! 1st off thanks again for the show! Always look forward to hear it on my long runs! My question is as there are very few races currently in the UK, my only proper race this year is Manchester marathon […] The post ATC 327: Understanding Hypertrophy for Endurance Athletes (Why Gains Are Difficult But Not Impossible), Plus: Marathon PR Plan, and More first appeared on Endurance Planet ....
May 07, 2021•1 hr 13 min
On this special episode, host Tawnee Gibson recently had the opportunity to catch up with professional triathlete Katie Zaferes who is an Olympian, WTS world champion, Super League champion and UCAN athlete. A video version of this interview aired on UCAN’s FB page, which you can watch here. On this episode: Katie talks about living in a […] The post Katie Zaferes: How To Fuel A Female Triathlete, According To A World Champion first appeared on Endurance Planet ....
Apr 23, 2021•39 min
On this episode: Peter asks: Advice for running the 14ers: Hey guys, Love the podcast!!! I am training to run/hike all the 14ers in colorado this august in under 30 days. I am planning on doing a ton of MAF pace running and then lots of steep hiking at MAF pace as well. I’m currently […] The post ATC 326: Running 14ers – Training, Nutrition and Altitude Advice, Uphill Racing Tactics, And Resuming Swimming Post-Shutdowns first appeared on Endurance Planet ....
Apr 09, 2021•1 hr 8 min
Welcome to episode 26 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Part 1: Coffee talk: Julie and Tawnee chat about mushroom elixirs and coffees that feature special blends of adaptogens like Four Sigmatic […] The post HPN 26: Julie Goes Carnivore, Real Talk On Within-Day Energy Deficits, Plus a New Study Shows Avocados Favorably Alter Gut Micr...
Mar 26, 2021•1 hr 18 min
On this episode: Ryan & Steph ask: Combining short-duration critical power with Ironman long-haul training Let’s say you now have 17 months to prepare for your 2020 ironman distance race (Roth–due to covid we will now be racing it in 2022, along with doing a cycling tour in France after the full-distance tri). As far […] The post ATC 325: Zwift Racing Tactics, Indoor vs Outdoor Power Differences, and Crosstraining and Fueling for Ultrarunning first appeared on Endurance Planet ....
Mar 12, 2021•1 hr 19 min
Megan Flanagan of Strong Runner Chicks joins host Tawnee Gibson for a special collaboration episode featuring some of their top empowering mantras and tips for a more successful 2021 and beyond. Megan is a former collegiate runner turned competitive trail, ultra, and OCR runner. She works in the healthcare industry alongside being a certified running […] The post 6 Empowering Mantras and Lessons For 2021: Featuring Megan Flanagan of Strong Runner Chicks first appeared on Endurance Planet ....
Mar 05, 2021•1 hr 16 min
Welcome to episode 25 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Part 1: Seasonal Eating Guide—Spring! A reminder of our seasonal picks for previous seasons (click on the link for full show): Summer: Raspberries, […] The post HPN 25: Spring Seasonal Eating Guide, Plus In Depth on The Science of Cravings and Creative Ways to Alleviate Stress f...
Feb 26, 2021•1 hr 33 min
On this episode: Matt asks: Recovery intervals – what difference do they make in performance gains for endurance athletes? Hi! I’d love to hear more on the science of recovery intervals and why they matter so much (some say they matter even more than the work interval). What does “full recovery” mean? What difference to […] The post ATC 324: Recovery Intervals – How Much Rest Do You Need? And More on The Science and Art of Rest Sets and Avoiding Common Mistakes first appeared on Endurance Planet...
Feb 12, 2021•1 hr 3 min
On this episode with Dr. Phil Maffetone: Getting strong the ‘slow weights’ way Phil’s new book on strength training: Get Strong (released Nov 2020) Why endurance athletes might reconsider 2-3x a week of heavy and/or intense strength training workouts mixed into their program How and what kind of strength training can inhibit aerobic fitness, and […] The post Dr. Phil Maffetone 26: Self-Care During Uncertain Times, ‘Risk’ vs Reward of Wearables, Plus: Phil’s Daily Habits for Wellbeing first appea...
Jan 29, 2021•1 hr 12 min
Introduction Tawnee recommends listening to this podcast with Michael A. Singer, author of The Untethered Soul: The Journey Beyond Yourself (help support the podcast by using this link!) Previous episode mentioned: ATC 315: Preconception and Postpartum Fitness Guidance, and ‘Rapid Fire’ With Lucho: Altitude Masks, Run Power Meters, and More! Peter asks: “Get those glutes […] The post ATC 323: Get Those Glutes Firing, The Single Most Important ‘Rule’ To Success with High Volume MAF Training, Low ...
Jan 15, 2021•1 hr 9 min
Welcome to episode 24 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Introduction New study: Randomized control trail – “Whole Egg Vs. Egg White Ingestion During 12 weeks of Resistance Training in Trained Young Males” […] The post HPN 24: GI Stool Tests vs. Endoscopy/Colonoscopy, PPI Risks, Sports Nutrition for IBD/Colitis, and New Study Shows Eg...
Jan 01, 2021•1 hr 21 min
Introduction Previous episode mentioned: HPN 23: Recovered From Amenorrhea? How to Maintain Hormones, Why It’s Important To Keep Your Period, and Mindfully Monitoring The Phases of Your Cycle with Complementary Training and Fueling Practices; Plus – Inside Tawnee’s Recent Bloodwork! Pushups, form & shoulder health We’ve had a lot of people write in about doing […] The post ATC 322: Proper Pushups and Shoulder Health, Longest Brick Before Ironman (Also- Brick Options and Timing), Plus: Combin...
Dec 18, 2020•1 hr 17 min
Welcome back to another episode featuring Dr. Steve Gangemi, aka The Sock Doc. Steve is a holistic alternative health care doctor who runs a practice in Chapel Hill, North Carolina. Learn more about his practice at drgangemi.com and visit his many resources at sock-doc.com. On this episode: The Sock Doc wears Xero Shoes for his […] The post Sock Doc 11: Is Adrenal Fatigue a Myth or Misnomer? A Deep Look At What’s Really Going on To Get You Relief first appeared on Endurance Planet ....
Dec 04, 2020•1 hr 14 min
Maggie asks: Mom of 4, Need help with core! Hi guys, I recently started listening to your podcast the past couple weeks after I signed up for an Ironman 70.3. I’ve always been fairly athletic but I’ve been busy with having babies and my career. My kids are currently 10,8,4 and 2 and I had […] The post ATC 321: Core Conditioning After Kids, Nutrition and Pace Planning For Run Relays, and Periodizing for MTB Stage Races and Run PRs first appeared on Endurance Planet ....
Nov 20, 2020•1 hr 7 min
Welcome to episode 23 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Intro: Tawnee & Julie discuss Tawnee’s recent InsideTracker blood test with her InnerAge 2.0 results – a brief analysis of findings by Tawnee […] The post HPN 23: Recovered From Amenorrhea? How To Maintain Healthy Hormones, Why It’s Important To Keep Your Period, and Mindful...
Nov 06, 2020•1 hr 29 min
Study mention (followup to ATC 319): Effects of Magnesium Supplementation on Muscle Soreness and Performance “In this double-blind study, subjects were matched to a treatment group (Mg) (n 5 11) or a placebo (Pla) (n 5 11) group based off-dietary recall analyses. Subjects in the Mg group consumed 350 mg·d21 (total of 10 days) of […] The post ATC 320: How Much Mg To Reduce Soreness? Plus: Extreme Cold Weather Training Tips (and Cautions), and Feeling Burnt Out Yet Motivated first appeared on Endu...
Oct 23, 2020•59 min
Welcome to episode 22 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Intro: Tawnee and family are in Montana; podcasting live with Julie! It’s great to be able to share a run with a friend. If […] The post HPN 22: The Rise of Health & Nutrition Coaching — An Inside Look at Our Process and Tips for Coach-Client Success first appeared on Endura...
Oct 09, 2020•1 hr 9 min
On this episode: Anonymous asks: Are you fat-adapted? I’m a new listener. How does someone know if they are fat-adapted? I’m in my mid-40s and started running two years ago. I’ve done a few half marathons and have maintained a good base by running 20-25 miles a week. Long runs are around 10 miles. I’ve […] The post ATC 319: Practical Ways To Recover Better (Especially For Masters Athletes), How To Know How Fat Adapted You Are, and More! first appeared on Endurance Planet ....
Sep 25, 2020•1 hr 5 min
Welcome to episode 21 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Intro: Julie went on a solo backpacking trip! The calorie-dense foods that she eats during a trip like this include: Annie’s Macaroni and Cheese […] The post HPN 21: Fall Seasonal Food Guide (Try These 5!), Plus: The Latest Publications on Vegan Diets, Bone Density and Iron Defi...
Sep 11, 2020•1 hr 4 min
