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/

Chris is the Head Coach & founder at 3 Sports Science. Alongside this he works as Exercise Physiologist and Human Performance Optimization Program Coordinator for the US Air Force.  After enlisting into the US army he graduated from the United States Military Academy at West Point and was commissioned into the Military Police (MP) Corps serving 3 tours to Iraq, as a Platoon Leader, Battalion Operations Officer, and Company Commander.  Dr. Myers was awarded, amongst others, the Bronze Star, Meritorious Service Medal, and Overseas Service Ribbon x3. Medically retiring in 2012 as a Captain he began further exercise physiology study eventually gaining his PhD.  Dr. Myers has served as an Assistant Professor at Radford University teaching Allied Health, Strength and Conditioning, and Human Performance courses. Additionally he holds certifications in nutrition, strength & conditioning, triathlon, cycling, swimming and ironman coaching.  Based on his research and coaching experience, he recently published the book Triathlon Training with Power and most recently has published his second book “The Human Weapon System”   (00:00) – Introduction (02:23) – Community shoutouts   (05:09) – David’s training (06:34) – Episode starts (08:08) – How did Chris start his journey in the military (13:40) – Chris’ family history in the armed forces (14:50) – What role did the military play into Chris’ academic journey? (17:04) – What was it like being under attack in the battle field (21:34) – Cognitive agility (26:17) – How does the more wholistic approach apply to the athlete? (28:43) – The Human Weapon System (31:18) – How do you optimize recommendations for the Human Weapon System? (34:28) – What could endurance athletes take from the need for Human Weapon System to be perpetually ready to perform? (39:01) – What is the assessment and recovery post service for the Human Weapon System (41:00) – Does the focus Chris has at work transfer to family life (42:53) – What does Chris’ day to day role entail? (46:29) – The development of the Human Weapon System framework (49:40) – How does Chris use technology and wearables in his role (54:07) – Chris experience with Supersapiens (58:36) – Chris’ current exercise routine (60:55) – Chris’ research into naval divers (64:11) - Outro

Lisa is a professional cyclist with Lidl Trek. She is an Olympic gold medalist from Tokyo 2021 and World record holder in the team pursuit with Germany. She is also a world champion in the mixed relay team time trial, national German time trial champion and multiple medalist at the European championships. She has won the Healthy Ageing Tour as well the Bene Ladies Tour twice and has a love hate relationship with coffee stops. (00:00) Start (01:42) Community Shoutouts (04:50) Update on David and Xylon’s training (09:40) Episode starts (10:26) Why does Lisa go running in her offseason? (12:00) What surgery did Lisa have? (13:40) Do pro cycling teams have input into when their riders can get surgeries? (14:32) How has Women’s cycling progressed during Lisa’s 9-year career? (16:05) How did Lisa start in cycling? (17:16) How did Lisa get her first professional cycling contract? (19:44) When did Lisa become more mature and more professional in her approach? (21:02) When did Lisa realize she could have a successful career as a professional? (23:07) Where does Lisa’s joy in cycling come from now that she has won an Olympic Gold Medal? (24:44) What does it take to win an Olympic Gold Medal? (26:28) What went through Lisa’s mind when she realized she was going to win the Olympic Games? (27:13) How do professional cyclists balance their personal goals with team goals? (29:10) What are the training differences to Lisa between track and road cycling? (29:40) What are the equipment differences between road and track cycling? (30:39) How much time does Lisa spend on different types of bikes? (30:54) What does a training week look like for Lisa? (32:55) What does time between rounds in the Olympics look like? (33:53) What does nutrition between rounds in the Olympic Games look like? (34:44) Why does Lisa hate coffee rides? (41:33) How does Lisa handle performance nutrition in season? (43:43) What has Lisa seen change in the nutrition culture in the last 9 years of professional cycling? (44:49) Why did Lisa become interested in Supersapiens? (45:46) How did Lisa become so health focused whilst cycling? (47:11) Growing up and maturing in the professional cycling environment. (49:09) Where does Lisa keep her medals? (50:05) What does Lisa think now reflecting on her career achievements to this point? (51:03) Does Lisa or her mother own one of the Lidl-Trek bobble heads? (52:44) Are the Olympics in Paris the goal for Lisa? (54:22) What are the improvements Lisa needs to make to be selected in the individual TT for Germany in the Olympics? (56:44) When did Lisa learn about Supersapiens and why did Lisa become more invested in using Supersapiens? (57:50) What are some of the learnings Lisa has taken from using Supersapiens? (58:43) Rush Round (64:29) Outro Blog Mentioned on Café Legs-https://blog.supersapiens.com/beating-cafe-legs/

Paul is the Co Founder and CEO of HIIT Science, Co Founder and head of product at Athletica AI and an adjunct professor at Auckland University Of Technology and the University of Agder. He has previously worked at High Performance Sport New Zealand, and as an associate professor at Edith Cowan University in Australia. He currently coaches a select few high performance athletes in triathlon, running and cycling as well as hosting the Training Science Podcast.  Paul has authored well over 150 scientific articles, and a book “Science and Application of High-Intensity Interval Training: Solutions to the Programming Puzzle” He is an active endurance athlete, having completed 18 Ironman triathlons. (00:00) Introduction (02:10) Community Shoutouts (05:30) Episode Starts (06:30) How did Paul end up in Australasia and how did he return to Canada? (09:37) How did Paul meet his wife? (11:08) Why did Paul end up in Western Australia? (12:09) How did Paul end up at Edith Cowan University? (13:48) What sports was Paul involved with and what was his role in his Olympic Games Involvements? (16:55) What were some of the learnings Paul took from his involvement in Olympic preparations? (18:58) What successes did Paul and his team have in the Olympic Games? (20:53) What were some standout moments for Paul in his experience in Olympic preparations? (23:20) How did Paul get into sport and triathlon? (25:50) Discussion about Kyle Buckingham and his Ironman victories (29:08) What is Paul seeing changing in Endurance Sports Coaching? (34:12) AI’s role in coaching and what it will evolve to (35:42) Durability and Kona results (42:16) Travel, performance, and consistency (44:07) Lower carbohydrate approaches to endurance performance (47:48) Differences between front and back of the pack athletes (54:23) Best ways to improve fat oxidation capacity (57:07) What is an metabolically unhealthy athlete? (66:20) What have Paul’s experiences with CGM been? (81:45) Outro Article on Evolution of Endurance Training Practices - https://journals.humankinetics.com/view/journals/ijspp/18/8/article-p885.xml Article Paul Mentions on Role of Fat Oxidation -https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5117036/ Article Paul Mentions on his CGM -https://www.plewsandprof.com/single-post/2017/11/04/the-peter-attia-approach-to-dieting-for-endurance-athletes-part-i

In this Episode Xylon and David discuss the concept of 'life battery' and how athletes adapt to training. Particularly in the context of other stressors such as work of family. (00:00) Introduction (02:55) Community Shoutouts (05:51) Episode Starts, what is life battery? (07:35) Effect of Stress on Glucose (09:00) Stress and Adaptation (12:35) Factors that impact your ability to respond to training. (14:31) What can an athlete do to cope with stress and better adapt to training? (19:11) How does someone know they are stressed? (20:25) What roles do nutrition and hydration play in stress and recovery? (23:35) What role does sleep play in recovery and stress management? (25:37) Is timing of sleep important or just amount of sleep? (28:38) Modifying training around recovery (33:37) Is there a way to track life battery and recovery status? (37:40) Modifying training around work (38:55) Why doing perfect training sessions isn’t always the right thing to do (43:07) Lessons from Courtney Dauwalter’s approach (46:09) What can using Supersapiens do to help with Life Battery   Blog and Article on Using CGM David Mentions: https://blog.supersapiens.com/optimizing-health-and-performance-with-cgm/ https://link.springer.com/article/10.1007/s40279-023-01910-4

03:00 – Community shoutouts10:00 – Episode starts12:15 – How did Fernanda get into gymnastics and how did she end up in the USA for it?14:15 – How did Jiu Jitsu and Capoeira impact Fernanda’s trail running and mountaineering?17:20 – How did Fernanda transition into running from her martial arts and gymnastics?19:10 – How did Fernanda become a professional trailrunner?24:00 – How did Fernanda decide to study law?27:25 – What was the process of transitioning out of law?32:20 – How does Fernanda choose her projects?36:12 – Does Fernanda feel obligated to give back to Brazil and underprivileged communities?39:50 – What is Fernanda’s favorite project she’s done?42:45 – What does preparation for an FKT look like?44:15 – What are the fueling differences between ultras and FKTs?52:45 – What does normal training look like for Fernanda?53:55 – What was Fernanda in Kenya preparing for?56:00 – What are the learnings Fernanda has taken from using Supersapiens?58:10 – What is the biggest change Fernanda has made since using Supersapiens?59:33 – Rush Round65:15 – Outro

01:57 – Community shoutouts06:55 – David & Xylon update09:34 – Episode starts10:48 – What does Stephen call himself?12:54 – What was Stephen’s first race?14:17 – What was Stephen’s most recent race?19:17 – Where did Stephen run his 2:0920:20 – What was the genesis of Stephen’s thoughts around his relationship with running?27:10 – Stephen explains being married to the idea of helping people for the rest of his life32:00 – Is there more focus on mental health these days in elite sports?36:00 – How has more happiness and his treatment for ADHD impacted Stephen’s running and the ‘edge’ he once had40:57 – How does ADHD impact Stephen’s race strategy and pacing?45:32 – Stephen’s plans for the Paris Olympics53:54 – How to pace a marathon59:44 – Who is in Stephen’s performance team?65:37 – Who is Stephen’s favorite training partner of all time?70:28 – How and why did Stephen start “the jogging room”?76:03 – Advice around strength training85:30 – What are some of the learnings Stephen has taken from Supersapiens?94:21 – What’s Stephen’s favorite part of the app?97:16 – Rush Round109:00 – Outro

Brendan Egan is the head of the School of Health & Human Performance at Dublin City University. Brendan’s research investigates skeletal muscle function and adaptation across the life course, with special interest in the synergy between nutrition and exercise interventions ranging from athletes to older adults Brendan received his BSc Sport and Exercise Science from the University of Limerick in 2003, MSc Sport and Exercise Nutrition from Loughborough University in 2004, and PhD from Dublin City University in 2008, before completing two years of post-doctoral training at the Karolinska Institute.  His current projects include resisted sled sprinting, weight cutting in combat sports, and menstrual cycle and hormonal contraceptive use, as well as nutrition supplementation and performance such including exogenous ketones, beetroot juice and caffeinated chewing gum.  Outside of this Brendan has significant experience as a performance nutritionist with emphasis on field-based team sports, and endurance athletes. And we have it on very good authority that he was an exceptional athlete through his inter-county Gaelic footballer with Sligo from 2003 to 2017.   04:30 – Community shoutouts07:44 – Updates from Xylon & DavePaper mentioned in the podcast:Brady AJ, Egan B. Acute Ingestion of a Ketone Monoester without Co-Ingestion of Carbohydrate Improves Running Economy in Male Endurance Runners. Med Sci Sports Exerc. 2023 Aug 11. doi: 10.1249/MSS.0000000000003278. Epub ahead of print. PMID: 37565450.15:30 – Episode starts18:12 – Where did Brendan’s academic journey start?21:15 – Why did Brendan choose to go into nutrition?22:50 – What has been Brendan’s favourite sport to work with?28:40 – Favourite failures Brendan has had in his career31:56 – Why should people focus on general trends not specific numbers?34:49 – Endurance athletes and underfueling36:00 – Endurance athletes undereating protein38:08 – Why should you increase protein at breakfast42:43 – increasing protein and vegetables at breakfast46:40 – Molecular regulation of adaptation to exercise50:25 – What has Brendan learned from working in sports with weight cutting?56:03 – Are there learnings for endurance athletes from weight cutting sports?60:47 – Low fibre diet and body mass lostArticle mentioned on morning defecation and cerebral blood flow:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10142319/64:06 – Are exogenous ketones becoming more prevalent?66:03 – Summary of exogenous ketones for endurance performance70:03 – Blinding subjects in scientific studies73:41 – Beta hydroxybutyrate as a molecule and why it is so powerful76:14 – Exogenous ketones and running economy80:20 – What’s Brendan’s experience with CGM?86:11 – What does Brendan think about carbohydrate intakes above 120g/hr?92:30 – What are low hanging fruit in the supplement space for endurance athletes?98:47 – What is Brendan’s 1km time trial time?100:43 – What are Brendan’s current sporting endeavours?104:30 – OutroBrendan’s Article on Adaptations to Exercise:https://pubmed.ncbi.nlm.nih.gov/36395350/Blog onweight:https://blog.supersapiens.com/what-is-race-weight/Brendan’s ReviewArticle on Ketone Use:https://pubmed.ncbi.nlm.nih.gov/36214993/

Ruth is a professional trail runner hailing from the West Coast of New Zealand, most famous for winning the 2022 Western States 100, having come second the year prior. Trail running fans were no stranger to Ruth though, given her absolute dominance of the 30-50k distance in the years preceding this having won some of the most prestigious trail races in the world including the OCC at UTMB and Marathon du Mont Blanc. Ruth has won races in: Spain, Italy, France, Austria, Switzerland, NZ, Australia, Taiwan, Hong Kong, China and Malaysia. She has a very impressive 2:34 road marathon to her name, whilst also coaching athletes and studying naturopathy. 02:35 – David and Xylon’s training06:15 – Community shoutouts14:00 – Episode starts15:15 – How did Ruth start in sport17:05 – Leaving university after 1 day and not taking a college scholarship initially19:04 – Ruth’s college career20:15 – What’s hard, a marathon, 300m steeple or 100 miles20:50 – How did Ruth get into trail running?22:20 – How did Ruth end up in Taipei?25:27 – Why did Ruth get back into running in Taiwan?26:53 – Transitioning coaches27:47 – What does Ruth attribute to her versatility in trailrunning to?29:48 – Being ready for a race distance31:26 – How does Ruth choose races?32:40 – How does Ruth approach fueling for different races?35:26 – How has training changed for Ruth?37:18 – What does a training week look like for Ruth?38:09 – Why does Ruth spin? And how long is a long run?38:40 – Changing from RPE to Heart rate in training39:20 – Is changing coaches refreshing?40:12 – What are Ruth’s favorite and least favorite training sessions?41:48 – Ruth’s attempt at racing the marathon at the Olympics43:04 – How does Ruth split her living locations?44:18 – What does Ruth do during her time in New Zealand in terms of training?45:04 – What is it like being a professional trail runner?48:20 – Ruth’s Naturopathy studies50:05 – How does Naturopathy impact Ruth’s views on being a professional trail runner?51:00 – How does Ruth know when she is ready to race again?52:55 – What has Ruth learned since using Supersapiens?54:30 – How is UTMB training going?56:14 – Any thoughts on doing the other races at the UTMB festival?57:20 – What is the PTL and UTMB?58:19 – Rush Round63:38 – Outo

Kristi is a PhD Candidate in Muscle Physiology at Queen’s University with the goal of contributing to our understanding of diet, food timing, exercise, and metabolism. She is wildly passionate and curious about all things diet, lifestyle, metabolic flexibility, aging, and longevity. You may recognize Kristi from her work in science communication with the Zero Longevity app and on Dom D'Agostino's personal blog, KetoNutrition.org.  Kristi is a level 1 crossfit coach, passionate crossfitter herself and an ex NCAA Division 1 volleyball player. She also has an epic garden and personal gym and LOVES a 30 day challenge.  03:48 – Community shoutouts09:10 – Episode starts10:15 – What is Kristi’s academic background?14:33 – How did Kristi end up in research?20:08 – What is Kristi’s PhD in?24:45 – What is it like to be in the diet/fitness space socially?28:34 – Context in scientific communication?34:14 – What is metabolic health?37:43 – What is metabolic flexibility?39:15 – Should you be looking to improve metabolic flexibility?40:00 – What exercise is best for metabolic flexibility?48:26 – Zone 2 training isn’t always the most important type of training55:10 – Should we be exercising fasted?65:16 – Kristi’s half marathon efforts65:47 – High intensity exercise and CGM glucoseSecond meal effect Blog: https://blog.supersapiens.com/second-meal-effect/Blog on Rebound Hypoglycemi: https://blog.supersapiens.com/best-time-to-eat-before-exercise/Published research on rebound Hypoglycemia: https://www.tandfonline.com/doi/abs/10.1080/17461391.2023.223346869:10 – Starting exercise fasted vs fasting during exercise as well71:50 – Kristi’s exogenous ketone use and metabolism of ketones79:05 – Muscle biopsy experiences81:43 – What has Kristi learned since using Supersapiens87:24 – Health vs performance and metabolically unhealthy athletes89:40 – Rush round97:35 – Outro

Petter is a professional trailrunner/skier for the Adidas Terrex team. In 2022 Petter won the high profile Transvulcania race in La Palma and the CCC race at UTMB, setting a new record,  amongst other races leaving him with a top 10 ranking in the trailrunning world. He holds the fastest known time for Kebnekaise (sweden’s highest mountain) which is 7 km and 1460 meters of ascent, including a glacier and a Via Ferrata route (without safety equipment). His skiing achievements include a 2nd in the U23 and 4th in the open Swedish championships. Aside from all this, Petter is studying his master’s in Industrial Design at NTNU in Trondheim. He also is the proud owner of one of the most outrageous photos in trail running history.  03:08 – Community ShoutoutsPaper David Mentions: https://www.tandfonline.com/doi/full/10.1080/17461391.2023.223346807:00 - Listener Question11:02 – Episode StartsPhoto mentioned in the podcast: https://www.facebook.com/UTMBMontBlanc/photos/a.647454285291019/5305244692845265/?type=312:10 – How did Petter start in sport?19:45 – How does Petter think about himself? Alpinist? Runner?21:40 – How young was Petter when he left home and what was the hardest part of this?25:17 – Was there a moment when Petter realized he had what it took to compete at the top level in trailrunning?29:05 – What distance does Petter enjoy the most?30:44 – How are VK races and the double VK?33:14 – Do you get sore after VK races?34:50 – How does Petter include road running into his training?37:55 – What does a training week look like for Petter?44:53 – What is Petter’s favorite type of training session?46:30 – Does Petter run alone or with teammates?48:54 – What does a pro contract look like from a support standpoint?53:17 – What made Petter move to Norway55:31 – How does training with Kilian Jornet and Jon Albon work?59:25 – What does Fueling look like in a race for Petter?Petter’s CCC Fueling:https://www.instagram.com/p/CicsVi4IzL0/https://www.petterengdahl.com/post/fuelling-for-ccc64:21 – Has Petter done much fasted training?67:12 – What were the most surprising things when Petter started using Supersapiens?71:06 – What else is on Petter’s race calendar?72:22 – Xylon mentions his own sporting endeavours77:40 – Rush RoundVideo mentioned in the podcast: https://www.youtube.com/watch?v=s19oXMfl8Vk82:09 – Outro

01:32 – Community Shoutouts Café Legs Blog: https://blog.supersapiens.com/beating-cafe-legs/ 06:55 – Episode Starts 07:44 – What is David’s academic background? 09:40 – What interested David in the behavior change and why did he study it? 11:30 – What is the difference between endurance and team sport athletes? 14:28 – How has David’s more general background influenced his career path? 16:36 – What has David learned in his career that he wished he’d known earlier? 18:18 – All practitioners are psychologists. 19:47 – What is nutrition like in gold? 24:46 – What does a golf tournament look like from a schedule standpoint and how does this impact fueling? 29:05 – How much benefit is there in flying private vs commercial? 32:49 – What can we do from a nutritional standpoint to support circadian shifts? 36:10 – What sports has David been involved in and what is his favorite?   37:08 – Rugby chat. 37:44 – Do macronutrients shift to support circadian rhythm changes? 39:56 – Carbohydrate periodization “Fuel for the work Required” Paper mentioned by David: https://pubmed.ncbi.nlm.nih.gov/29453741/ Supersapiens use across a season/year: https://blog.supersapiens.com/comprehensive-guide-to-a-season-with-supersapiens/ 42:20 – Are there differences in team sport athletes’ motivation levels? 47:05 – What is David’s experience with cyclists? 48:45 – What is David’s standout moment in his professional career? 50:08 – What is David’s sporting background? 53:00 – How Hexis works 54:15 – Outro

Show Notes: 01:35 - Community shoutouts  Lisa Norden Blog:  https://blog.supersapiens.com/how-lisa-norden-optimizes-glucose-to-achieve-ironman-goals/  Blog Xylon Mentions: https://blog.supersapiens.com/unlocking-adaptation-the-vital-connection-between-sleep-and-nutrition/  04:50 - David’s training and low intensity training 09:15 - Episode Starts 09:57 - What are Ketones? 11:58 - What are the different types of exogenous ketones? 22:35 - Why is monitoring ketone levels important and what levels should someone be targeting?  27:22 - Why are ketones more efficient as a fuel source? 30:15 - The interplay of ketones and glucose 33:00 - How would someone use ketones on race day?  37:03 - How does someone adjust a fueling plan when including ketone esters?  38:45 - Ketones and mental performance in races Dopamine and Ultra endurance paper mentioned:  https://journals.physiology.org/doi/abs/10.1152/japplphysiol.00791.2022?journalCode=jappl  42:20 - Development of Ketone Esters and the history of Delta G  51:26 - Are Ketones used in the Professional Cycling Peloton?  55:35 - Ketones, EPO and Recovery Ketones and EPO papers:  https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP284346 https://pubmed.ncbi.nlm.nih.gov/36449571/ Ketones and Overreaching papers: https://pubmed.ncbi.nlm.nih.gov/31039280/  62:00 - Ketones in concussion and TBI  67:24 - How does Brian use Ketones day to day?  68:55 - What does sport and exercise look like for Brian at the moment?  69:55 - What are the learnings Brian took from using Supersapiens?  73:00 - What did Brian learn when using Delta G with Supersapiens? 73:50 - Are spikes from exercise or sauna an issue?  77:31 - Rush Round  83:33 - Outro  Second Meal Effect: https://blog.supersapiens.com/second-meal-effect/  

Tsgabu Grmay is a professional cyclist who rides for Jayco AlUla. Tsgabu is the first Ethiopian ever to ride the Tour de France. He is a 3x national road champion, 6x national time trial champion and a former African time trial champion. Tsgabu became the first Ethiopian to win an international cycling race when he won a stage of the Tour of Taiwan.    02:15 – Birthday announcement03:20 – Community shoutoutsMarco’s substack mentioned: https://marcoaltini.substack.com/Marco’s HRV and glucose article: https://marcoaltini.substack.com/p/insights-from-continuous-glucose05:50 – Xylon’s Durban IRONMAN 70.3 recap07:44 – Xylon recommits to gym09:08 – Episode starts10:52 – Tsgabu’s racing plans11:28 – Race and training planning for professional cycling teams13:55 – Tsgabu’s running14:45 – How did Tsgabu start running?16:19 – How did Tsgabu start cycling?19:37 – What was growing up like in Ethiopia?20:49 – How did Tsgabu’s father get into cycling?22:15 – When did Tsgabu’s doors towards a pro career start opening?24:17 – How did Tsgabu’s career change once he decided he wanted to pursue a pro career more seriously?31:52 – Tsgabu’s opportunities and people who believed in him.36:18 – Why are Ethiopian cyclists succeeding when other East African countries are not producing cyclists?40:13 – Has African cycling grown and improved since Tsgabu first arrived in the European peloton?42:26 – What has changed for Tsgabu and his family based on his financial opportunity in cycling?44:45 – When did Tsgabu start to feel like he had matured from a cycling perspective?48:07 – What is Tsgabu’s next phase in cycling, is it mentorship?50:13 – Why does Tsgabu want to mentor young African cyclists?52:30 – What is Tsgabu’s proudest moment in cycling?54:16 – What was Tsgabu’s first Tour de France like?55:47 – Does Tsgabu feel the pressure of representing Africa or Ethiopia in the peloton?57:13 – What were the mistakes Tsgabu made in training at altitude?58:21 – What has Tsgabu used from Supersapiens?64:22 – Rush Round71:09 – Outro

Skye is a professional Ironman triathlete who quit a well-paying accounting job in pursuit of her dreams. She worked two jobs to put herself through college and graduated at 22 with a masters degree. She officially became a pro triathlete in 2016 and has since won multiple professional races in the 70.3 and full distance ironman. Her debut at Kona last year saw an impressive 9th place despite some GI issues. Skye describes herself as a purple lover.  02:15 – Skye’s podcast launch announcement02:50 – Community Shoutouts04:50 – Training update from Dave and Xylon.09:10 – Episode starts.09:51 – How and Why Skye became known for the color purple.11:15 – Quitting accounting to become a professional triathlete.13:30 – What does life post triathlon look like for Skye?16:20 – Transitioning from amateur to professional triathlon.17:40 – Did Skye have doubts when she initially became a pro?19:50 – Changing coaches and how to do this.23:48 – How are things progressing for Skye with her new coach?25:30 – Is Skye more data or more feel focused?27:00 – Jobs Skye had during college?28:45 – How did Skye get into triathlon at all?31:00 – The business side of being a professional triathlete.37:18 – What happened with Skye’s bike crash?39:43 – The transition of getting a professional license and earning enough to live a full time triathlete life.43:24 – What did training weeks look like while working part time compared to things now?48:05 – How many hours does Skye train a week?48:33 – Skye’s thoughts on the PTO52:45 – Skye’s fueling strategy and GI issues in Kona55:47 – What did preparation for Kona look like and what were the differences to other races?61:30 – Skye’s thoughts on changing locations for the IM world championships63:45 – Behavior and rivalry in Men’s vs Women’s fields.65:30 – Men’s vs women’s fields in triathlon and what’s the difference?70:49 – Skye’s learnings from using Supersapiens73:08 – Skye’s advice for new users.76:10 – Rush Round84:45 – Outro