Fuel your passion for endurance sport and a healthy lifestyle with host Tawnee Prazak, MS, CSCS, at http://www.enduranceplanet.com! This is your go-to podcast for the latest and greatest tips, stories and news in triathlon, ultrarunning, and other endurance sports, as well as cutting-edge information on nutrition, health and wellness for everyone from elite athletes to exercise enthusiasts. We feature a rotating list of expert co-hosts and special guests including triathlon coaches, sports nutritionists, sports medicine physicians, pro athletes, amateur athletes, leading experts in relevant fields, and all those who find joy in pushing their limits and discovering new challenges in sport.
OMM 22: Goodbye and Thank You
One final episode with Tawnee and John for On My Mind. This will be the last episode released on Endurance Planet for now as we press pause on the podcast. In this show we discuss: Top shows of all time What we see here is a rich diversity in what everyone has loved that goes […]
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5/17/2024 • 27 minutes, 2 seconds
OMM 21: The Autobiography Series, Part 7 (Finale)
The seventh and final installment with host Tawnee Gibson sharing her life story as a college student who developed an eating disorder and amenorrhea, turned hardcore endurance athlete, coach, holistic health expert, and eventually slowing down her participation in sport as she entered her motherhood era. It’s an inspiring message that self-healing, thriving and achieving […]
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5/10/2024 • 43 minutes, 43 seconds
ATC 365: The Last One – Signing Off With Our All-Time Top Takeaways and Tips For Athletes
As we announced recently, we are pausing the Endurance Planet podcast and this is the final episode of Ask the Coaches after more than 13+ years of Tawnee and Lucho at the mic together (this episode’s photo is them together for Ragnar in 2015). Join us for a moving, and inspiring conversation with some thoughts […]
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5/3/2024 • 1 hour, 10 minutes, 55 seconds
OMM 20: The Autobiography Series, Part 6
The sixth installment with host Tawnee Gibson sharing her life story as a college student who developed an eating disorder and amenorrhea, turned hardcore endurance athlete, coach, holistic health expert and more. It is a cautionary tale but also one full of hope and that self-healing, thriving and achieving dreams are always possible. For Part […]
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4/26/2024 • 41 minutes, 23 seconds
Sock Doc 22: Sciatica (Or Is It?), Supporting Healthy Perimenopause/Menopause, And Steve’s Top-3 All-Time Tips
On this episode we have The Sock Doc, Dr. Steve Gangemi, joining us for one final episode as EP winds down. 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 […]
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4/19/2024 • 1 hour, 8 minutes, 6 seconds
ATC 364: The End Of An Era (An Announcement), Plus Mental Toughness Part 2
On this episode of Ask The Coaches with Tawnee and Lucho, we have a special announcement for our fans and more. Intro Banter Why Lucho doesn’t own a snow blower (yes, he was still under snow at time of this recording, in spring). The value of manual labor like shoveling your own snow. Lucho learns […]
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4/5/2024 • 1 hour, 3 minutes, 45 seconds
OMM 19
3/29/2024 • 0
Jess Gumkowski: The Awake Athlete Mindset – On Thoughts, Ego, Emotions, Karma, Mastery and Much More
We are excited to welcome back Jess Gumkowski to the show, with a profoundly impactful conversation exploring what it is to live as an Awake Athlete. Jess is head yogi, wellness coach and podcaster over at YogiTriathelte along with her husband BJ, and has years of experience in endurance sports, meditation, yoga, teaching and much […]
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3/22/2024 • 1 hour, 28 minutes, 13 seconds
OMM 18: The Autobiography Series, Part 4
The fourth installment with host Tawnee Gibson sharing her life story of a college student with an eating disorder turned hardcore endurance athlete, coach and more. For Part 1 click here. For part 2 click here. For part 3 click here. On this episode: The years 2008-2010, when Tawnee stepped it up in the world […]
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3/15/2024 • 40 minutes, 35 seconds
ATC 363: Foundations of Mental Toughness: It Starts Within – Self-Awareness, Confidence, Boundaries and More
Lucho and Tawnee are back on for Ask the Coaches episode 363. Anonymous asks: Mental Toughness 101 How would you define toughness? (Admittedly, this is inspired by my recent start to reading Steve Magness’ book Do Hard Things). What the coaches say: Listen to OMM 17 in which Tawnee outlines how mental toughness can certainly be […]
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3/8/2024 • 51 minutes, 3 seconds
OMM 17: The Autobiography Series, Part 3
The third installment with host Tawnee Gibson sharing her life story starting with her eating disorder and entry into endurance sport. For Part 1 click here. For part 2 click here. On this episode: Tawnee recaps the years of ED recovery and finding and falling in love with triathlon, which ended up being very healing […]
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3/1/2024 • 48 minutes, 29 seconds
HPN 39 (Part 2): Wrapping Up Our Top 10 Pillars of Lifestyle Medicine and Roots of Wellness
Welcome to episode 39 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, a holistic health & endurance coach, and Julie McCloskey, a certified holistic nutrition coach and personal trainer, who you can find over at wildandwell.fit. There is so much goodness in this episode that we’ve decided to split it into two parts, today is […]
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2/23/2024 • 1 hour, 1 minute, 23 seconds
OMM 16: The Autobiography Series, Part 2
The second installment with host Tawnee Gibson sharing her life story. It is a story that many of us share, with different but similar details, and in sharing we hope to raise awareness around these issues to help more people, especially athletes and those who’ve battled eating disorders, on their healing journeys and to prevent […]
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2/16/2024 • 37 minutes, 20 seconds
ATC 362: ‘Underrated’ Recovery Tools and Strategies, Morning vs Evening Workout Pros and Cons (Don’t Do This Exercise First Thing), Plus: Healing Post Antibiotics
  https://www.nature.com/articles/s41598-020-66342-w https://pubmed.ncbi.nlm.nih.gov/11427289/ Intro Banter Talking strength training Tawnee’s go to set: SL RDLs, KB windmills, Turkish Get-ups (TGU), Pullup bar (dead hangs + pull-ups) KB windmills are a bit tricky to get form right and do them safely, good tutorial here. Questions Recovery 101: We talk about our favorite underrated physical recovery tool(s)/strategies that […]
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2/9/2024 • 1 hour, 5 minutes, 42 seconds
OMM 15: The Autobiography Series, Part 1
The first installment with host Tawnee Gibson sharing her life story. It is a story that many of us share, with different but similar details, and in sharing we hope to raise awareness around these issues to help more people on their healing journeys and to prevent similar issues in others. In part 1 she […]
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2/2/2024 • 34 minutes, 31 seconds
HPN 39 (Part 1): Supplement Timing, Vitamin D and Circadian Rhythm – Is There A Link? Plus: Food-First Supplements, Magnesium’s Many Roles, and More
Welcome to episode 39 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, a holistic health & endurance coach, and Julie McCloskey, a certified holistic nutrition coach and personal trainer, who you can find over at wildandwell.fit. There is so much goodness in this episode that we’ve decided to split it into two parts, today is […]
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1/26/2024 • 31 minutes, 13 seconds
ATC 361: Inside Coach-Athlete Relationships – From Long-Term To Short-Term To Downtime and Peak Times
In this episode, Lucho and Tawnee go into detail about coach-athlete relationships based on their more than three decades of combined experience. Getting the most from a coach-athlete relationship. We describe how we do it in our own personal coaching practices and what we have found that works, including a good rhythm, communication, expectations, needs, […]
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1/12/2024 • 1 hour, 10 minutes, 25 seconds
OMM 14: We’re Back!
Happy new year! We took a much-needed and deserved break in December. Didn’t really plan it to be that way but that’s what we needed so that’s what we did. And to be honest? It is still hard to do after all these years even though we know we need that downtime. We have our […]
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1/5/2024 • 32 minutes, 4 seconds
Caila Yates: Revisiting RED-S – Myths, Relapse Risk With Injury, Athlete Plates and Intuitive Eating, And Initiating Tough But Helpful Conversations
We are joined by Caila Yates, a sports dietitian based in Boulder, CO, primarily working with endurance athletes. She has a dual speciality in sports training as well as eating disorders. She has clinical experience working with patients with eating disorders and has a deep understanding of behaviors, disordered patterns, recovery and much more as […]
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12/29/2023 • 1 hour, 8 minutes, 37 seconds
ATC 360: Tendon Healing, The Single Most Important Exercise, and Inside A Coach’s Rehab Protocol
Be sure to check out our new clean-living “non-toxic” Living List at enduranceplanet.com/shop/products, where everything we’ve included are brands and products we own and use in our home and for our family. It will be an evolving list and it’s certainly not exhaustive, these are just some examples and things we have come to use and […]
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12/15/2023 • 1 hour, 2 minutes, 55 seconds
Brad Kearns: From Fasting to Fueling The Morning (And Why We Recommend For Athletes), Peluva for ‘Natural Movement’ Lifestyle and More
Brad Kearns of the B.Rad podcast is back on Endurance Planet for an unforgettable show! Peluva Shoes – Unique Minimalist Footwear Tawnee and Brad catch up on the new minimalaist/barefoot footwear brand, Peluva, which was founded by friend and colleauge Mark Sisson. We share how Peluva is unique compared to other minimalist/barefoot shoe brands. Biomechanics […]
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12/1/2023 • 1 hour, 2 minutes, 42 seconds
OMM 13: Marketing Tactics
Be sure to check out our new clean-living “non-toxic” Living List at enduranceplanet.com/shop/products, where everything we’ve included are brands and products we own and use in our home and for our family. It will be an evolving list and it’s certainly not exhaustive, these are just some examples and things we have come to use and […]
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11/24/2023 • 24 minutes, 51 seconds
ATC 359: Winter Mojo and Mindset, Stories of Minimalist Shoes in Practice, Ragnar Teaser and More
Be sure to check out our new Living List at enduranceplanet.com/shop/products with all the non-toxic products and products free of harmful chemicals that Tawnee has researched and uses for her family in their household for a healthier home environment and healthier family members. If you’re thinking of making some like changes to clean up your […]
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11/17/2023 • 1 hour, 18 minutes, 13 seconds
OMM 12: Navigating ‘Non-Toxic’ Part 2 – Lists and Products
A continuation of the clean living, non-toxic conversation. For previous shows leading up to today’s in-depth brand and product list, listen here: ATC 357: Non-Toxic Insanity, How to Keep Your Cool and Healthy Balance + Budget Around Clean Living OMM 11: Navigating ‘Non-toxic’ Part 1 Everything on our list can be found (ongoing, forever) at […]
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11/10/2023 • 46 minutes, 29 seconds
Sock Doc 21: When Things Don’t Go As Planned – Ankle Sprains and Migraines
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. We are continuing our […]
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11/3/2023 • 1 hour, 13 minutes, 40 seconds
OMM 11: Navigating ‘Non-Toxic’ (Part 1)
Requested by our audience in response to ATC 357, which addresses keeping your cool around non-toxic living, this episode dives into more on clean, non-toxic living, the mental health component and more. Terminology around clean leaving, and what does “toxic” really mean? Fear-including, fear-mongering, click-bait tactics. Advice and input from an attorney (aka John). Body overburdened? […]
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10/27/2023 • 33 minutes, 3 seconds
ATC 358: Minimalist Footwear For Knee Pain Relief and Boosted Economy – Current Research Findings and And How To Safely Transition To Reduce Risk, Plus: A Fit-For-Life Game Plan To Race Everything From 100m to Marathon
Intro Banter Lucho’s NH Ragnar recap Brian asks: A Weird(?) Goal + ‘Do Anything Fitness’ Hi! I’ve been listening to endurance planet since (I think) 2015 when I started getting into distance running. I peaked and burned out on running in 2019/2020 when I ran my fastest times and the work I was putting in was… […]
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10/20/2023 • 1 hour, 15 minutes, 59 seconds
HPN 38: Holistic Approach To Building Bone Density and Lifestyle Medicine Part 3: A Fresh Perspective on Physical Movement and Nature Immersion
Welcome to episode 38 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach and personal trainer, who you can find over at wildandwell.fit. On this episode:   Allison L. asks: Building Bone Density (for a Masters Female Athlete) First, a huge thanks for all the […]
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10/6/2023 • 1 hour, 6 minutes, 26 seconds
OMM 10: Race Report – Perspective, Tears and Joy
Visit our shop page to support the podcast, see what we use and love in our own home and in training, and give it a try! Head over to enduranceplanet.com/shop. In this episode of On My Mind (OMM), Tawnee and John catch up after a big weekend of racing for their family. Tawnee finally did […]
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9/29/2023 • 27 minutes, 2 seconds
ATC 357: Cyclocross Season Workouts And Tips, Grinding Gravel, and Non-Toxic ‘Insanity,’ How To Keep Your Cool And Healthy Balance + Budget Around Clean Living
Intro Banter: Lucho running Ragnar New Hampshire! Lucho’s boys continuing their MTB racing Endurance Conspiracy mention Mark asks: Gravel and CX specific workouts? Hey guys! Cyclocross season is upon us, I’ve been dabbling in races the past couple years and feel like I’m falling short in these hard efforts. Basic question: what are a few […]
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9/22/2023 • 1 hour, 9 minutes, 51 seconds
OMM 9: Building An At-Home Gym – Part 2, What We’ve Learned, What We’re Doing
  John and Tawnee are on for On My Mind episode 9. Tawnee shares a quick running update as she heads into half-marathon race weekend, and John also shares about his return to Zwift racing with his team. Then we get into our main topic of the day: At-home gyms. This is something we first […]
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9/15/2023 • 35 minutes, 39 seconds
HPN 37: Sweet, Sweet Victory and Lifestyle Medicine Part 2 – Evidence-Based Wellness Practices
Welcome to episode 37 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach and personal trainer, who you can find over at wildandwell.fit. Julie’s Big Win! The race: Palisades 50 Miler: Palisades, ID July 22nd. 11,000’ up/down. 14 hours, 2am-4pm. Hot. Result: 1st place female. […]
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9/8/2023 • 1 hour, 7 minutes, 24 seconds
OMM 8: When Progress Isn’t (The Usual) Progress
  In this episode of On My Mind, Tawnee and John catch up about intuitive training and the process and progress Tawnee’s been making this year. Running slump—scaling it back for 3 weeks, not easy but felt it had to be done (talked about this on ATC 356). Struggle with resting. Recognizing patterns; push till […]
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9/1/2023 • 32 minutes, 29 seconds
ATC 356: Our ‘Hangups’ With Training, Roadmap to Track PRs, The Value of ‘Rest and Digest’ At Mealtime (But Why So Many Of Us Miss This and The Consequences)
Intro: Lucho and Tawnee share their “hangups” with training and the things they tend to grapple with, despite years of learning, knowledge and how they coach others (why are we this way haha?!). Lucho gets obsessed with mileage and volume, tracking via training peaks. Tawnee worries about health consequences of training too much and repeating […]
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8/25/2023 • 1 hour, 13 minutes, 36 seconds
Rerelease: Endurance Tales: Backpacking the High Sierra Trail, Summiting Mt. Whitney, and Comparisons with Competitive Sport
Enjoy this rerelease of a show from July 2016… A special edition of Endurance Planet with Tawnee and her husband, John, who are interviewed by Lucho about their backpacking honeymoon! Click here for the full written recap of the trip on Tawnee’s blog that includes more photos, GPS files, and a detailed spreadsheet of their exact gear list (with […]
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8/18/2023 • 1 hour, 16 minutes, 47 seconds
Sock Doc 20: ‘When Things Don’t Go As Planned’ – Tibialis Posterior and Vertigo
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. We are starting a […]
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8/11/2023 • 1 hour, 17 minutes, 48 seconds
OMM 7: Avocado Oil Woes, EVOO Outperforms, and More On Cooking Oils and Fats
Intro banter John has coffee with RD of North by Northwest Relays. Future relay team event for EP fans?! Update, we are back in a good flow with the podcast these days and receiving wonderful feedback—thank you, grateful! On curiosity and the urge to “dive deeper” in work, research and extracurricular things when life’s big […]
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8/4/2023 • 39 minutes, 29 seconds
ATC 355: Run Plateaus, The Science on Run Cadence and Injury Rate (Hint: No Consensus), Triathlon Maintenance While Strength Building, Heat Adaption Protocols and More
Intro Banter: Recent episode with Phil Maffetone on music and NOT listening to music during exercise. How meditative a long workout can be when you keep the headphones off and tune into your body. Lucho shares about his recent MAF test comparison of running at altitude/hilly vs. running at flat sea level (and being 2min […]
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7/28/2023 • 1 hour, 19 minutes, 42 seconds
OMM 6: Micro-Dosing Strength and Endurance (Research-Based Principles)
Micro-Dosing Strength & Endurance Training: Defined as the division of volume within a microcycle across frequent, short duration and repeated bouts, according to NSCA. This is basically like Dr. Phil Maffetone’s slow weights (and even movement snacks to some degree) but more scientific and structured. Can be a solution to lack of time without sacrificing […]
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7/21/2023 • 34 minutes, 52 seconds
Dr. Phil Maffetone 27: Music As An Ergogenic Aid (But…), Plus Its Role In Neuroplasticity, Nervous System Balance and More
We are excited to welcome back Dr. Phil Maffetone in this special episode where we branch off into the wonderful world of music, and what music can do to enrich our lives, our brains and our athletic performance—when used appropriately, as we’ll explain. Phil also shares more insight on his personal story and music has […]
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7/14/2023 • 1 hour, 15 minutes, 31 seconds
OMM 5: Alignment and Goals
On episode 5 of On My Mind (OMM) Tawnee and John recap their recent trail run races: Insight on goal-setting and being in alignment with your whole self & racing. Choosing race distances/events that are realistic with your whole-life picture/current stress in order to maintain health and wellness. The fear of getting back to it […]
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7/7/2023 • 29 minutes, 1 second
ATC 354: The Science & Art Of Stroller Running – A Guide To Maximizing Your Time and Effort When Pushing Precious Cargo
On this episode of Ask The Coaches with Tawnee & Lucho we take a deep dive into stroller running presenting the current research on this exercise and how that blends with practical, real-life application especially for endurance athletes who are going long! Laura asks Everything Stroller Running My question is all things stroller running. One) […]
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6/30/2023 • 1 hour, 8 minutes, 59 seconds
OMM 4: Intuitive Training, Flexible Planning and Making MAF Progress
On this episode of On My Mind (OMM) with Tawnee and John we talk about intuitive training in practice and how Tawnee has been applying this method to her return to training, when she does use data collection to monitor progress, etc. Intuitive Training Sample goals and approach: Start the day evaluating as you feel, […]
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6/23/2023 • 35 minutes, 5 seconds
HPN 36: Supplement Plans for Postpartum vs. Hormone-Healing Maintenance, Plus Lifestyle Medicine Part 1
Welcome to episode 36 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach and personal trainer, who you can find over at wildandwell.fit. Training updates from the HPN girls! What kind of nutritional support, supplements, habits, etc., are prioritized to support the following two scenarios: […]
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6/16/2023 • 1 hour, 17 minutes, 39 seconds
OMM 3: 6 Daily Habits That Add Up To More Energy, Better Form, Increased Self-Awareness and More
On this episode of “On My Mind” (OMM) with Tawnee and John we talk about routines and daily habits–the little things that can add up in big ways for your health and athletic performance. We also discuss Tawnee’s recent SUP race and what factors helped her feel so strong getting back to racing after years […]
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6/9/2023 • 41 minutes, 22 seconds
ATC 353: Nausea at the Finish (Outside-The-Box Remedies), Combining Marathon Training and Yoga, Nutrition and Training For Multi-Day Bikepacking, and More!
Laura asks: Puking at the Finish Line I throw up at the end of nearly every running race I do, REGARDLESS of the distance — it can be 5k, 10k, HM or marathon, and it’s always the same, also regardless of weather. It usually happens in last 100-200 meters where I get so nauseous and next […]
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6/2/2023 • 1 hour, 7 minutes, 29 seconds
OMM 2: State of (and History) of The Podcast, Plus The Value of an Open Mind
Tawnee is back for a new episode of On My Mind (OMM), and due to popular demand we’re keeping her husband John on as a co-host to this new series! This episode’s photo is a throwback that ties into the conversation; it was taken in Whistler, Canada, in 2014 when John and Tawnee officially took […]
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5/26/2023 • 34 minutes, 21 seconds
Justin Frandson: Level Up Athletic Gains — Work Your Ambidexterity, Recharge With Nature, Coexist With EMFs, and (Gasp!) Ditch The Wearable?!
  Our guest in this episode is Justin Frandson, an athleticism performance coach and founder of Athleticism.com and EMFRocks.com. In this episode: Tawnee mentions she has owned EMF-harmonizing tesla rocks since her days as a vanlifer. Justin was hurt as a pre-collegiate elite athlete so ultimately went into a career in helping athletes in ways beyond […]
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5/19/2023 • 1 hour, 10 seconds
On My Mind 1: Ragnar Isn’t Healthy, But It’s Worth It, Here’s Why (And Tips To Prepare)
Your host, Tawnee Gibson, MS, CSCS, CISSN, is embarking on a new chapter with Endurance Planet where she will be recording some solo, short-format epsiodes in a series called “On My Mind” or “OMM” for short. This is episode 1, and she’s already breaking the rules by featuring a guest, her husband, John Gibson, but […]
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5/12/2023 • 30 minutes, 21 seconds
ATC 352: Ragnar Recap–Back For The Fifth Time! Plus: Thoughts on Doping and Integrity, Safe Supplementing, Strength Training for Athletes Over 70, and More!
On this episode, Tawnee and Lucho catch up after being together in April for the 2023 Ragnar SoCal Relay. They talk about the race, the (two) teams and more reflections. Following our Ragnar chat, we share thoughts on athletes—whether pro or amateur—who dope, integrity, the aftermath of cheating and more. Plus, for athletes who do […]
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5/5/2023 • 1 hour, 2 minutes, 18 seconds
Sarah True: On Motherhood, Depression, and Professional Triathlon — Fine-Tuning the Juggling Act With Grit and Grace
On this episode we welcome professional triathlete Sarah True. Sarah is one of the few endurance athletes to reach the top of her sport at multiple distances—including two Olympic Games, top finishes at ITU WTS, and IRONMAN racing. She now focuses on Iron-distance racing, and she has finished as high as 4th place at the […]
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4/21/2023 • 55 minutes, 16 seconds
ATC 351: Know Thyself, How Well Can You Read Your Body’s Signals? Plus: The ‘Gray Zone’ – It Isn’t So Bad If Used Well, Here’s How
Article discussion: Interoception in Athletes We examine new research on interoception in athletes, and an article in Triathlete Magazine that dissects it further. Study: Interoceptive differences in elite sprint and long-distance runners: A multidimensional investigation Article by Alex Hutchinson: The Case Against Listening To Your Body Interoception vs Intuition: “Interoception” – the felt sense; processing of […]
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4/7/2023 • 1 hour, 11 minutes, 45 seconds
Sock Doc 19: It’s Not The Hammy! For Hamstring Injuries, Look Elsewhere To Heal, Plus: Our Take on ‘Toxic’ Concerns with Butter and Salt
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. Intro Banter Toxic, Chemical Concerns […]
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3/24/2023 • 1 hour, 9 minutes, 13 seconds
ATC 350: To Train or Not To Train Through Hormonal Imbalances (With Healthy Comebacks), High Heart Rate Concerns, Heart Health Check, and More
Intro Banter Ragnar SoCal! It’s coming and there’s still time to join the team for the race in Southern CA on April 14-15th, 2023. Email [email protected] for details. Athlete Retirements Cam Brown: He’ll be retiring with his last appearance at IMNZ on March 4, which he’s raced 25 times and won 12 times. Can we just talk […]
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3/10/2023 • 1 hour, 8 minutes, 29 seconds
HPN 35: How is Perfectionism Influencing Your Health and Wellbeing? Plus: Stress Reduction Tips For Perfectionist Types, Inside Our Kitchen, DIY Foods and More
Welcome to episode 35 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, CPT, a certified holistic nutrition coach who you can find over at wildandwell.fit. Intro Banter Ragnar SoCal 2023 A spot opened up on our team! The race is April 14-15, 2023 in Southern California. To get more […]
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2/24/2023 • 1 hour, 15 minutes, 58 seconds
ATC 349: Humbled by MAF Training, Big Toe Rehab for Runners, Deep Dive on Introversion and Extroversion, and More
On this episode with Tawnee and Lucho: Steven asks: Competitive Master’s Runner – But Slow MAF, What Gives? Started maf training 1 week ago. Was running avg. 7:50 pace which is moderate. I’m 59 and my pace with maf is 11:30. I literally can’t run slower. Problem I and my garmin hate this training. Performance […]
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2/10/2023 • 1 hour, 4 minutes, 39 seconds
Chris McDougall and Eric Orton: On Holistic Training, Healthy Feet, Minimalist Shoes and Why We Need To Be Running Faster in Training
On this episode we’re joined by Christopher McDougall and Eric Orton, who just recently released their new book, Born To Run 2. Chris is a runner and author including the original born to run book, and Eric, who is a longtime coach of Eric Orton Running Academy. Grab your copy of Born To Run 2 […]
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1/27/2023 • 1 hour, 6 minutes, 25 seconds
ATC 348: Our Top 5 For 2023 – Incorporate These Things For Better Results
Intro banter: Mentions: Article: When is it too cold to run outside? Winter wear for kids with PFAS/PFC-free materials   Our Top 5 in 2023: Unlearn technology—with the goal being to reconnect with your body, this includes listening to music! Barefoot strength—for ground up results, but don’t just abandon your shoes. More functional strength (transferable) work […]
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1/13/2023 • 1 hour, 8 minutes, 55 seconds
Rerelease: Sock Doc 15: Your Immune System, Part 2 – The Exercise ‘Sweet Spot,’ Deep Dive on Immune-Supporting Supplements, Self-Assessing Your Needs, and More
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 […]
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12/30/2022 • 1 hour, 29 minutes
Rerelease: Sock Doc 14: Your Immune System, Part 1 – What Is It, Blood Markers To Analyze It, How It Can Be Affected by Toxins and Our Environment, The Rise of Autoimmunity, and More
  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 1 of […]
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12/16/2022 • 1 hour, 10 minutes, 26 seconds
ATC 347: Ways To Increase Cycling Cadence, Branding Yourself on Social Media (And Overcoming Insecurities), and More
Announcements Endurance Planet is making a return to Ragnar SoCal in April 2023 and we had one spot open up, are you the runner who needs to be on our team?! f you’re interested in joining the Endurance Planet Ragnar Team, and hanging out with Lucho, Tawnee, Julie and the rest of the crew you […]
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12/2/2022 • 1 hour, 14 minutes, 12 seconds
ATC 346: Catching Up With Tawnee and Lucho – Baby News, Race Plans and More
Announcements Endurance Planet is making a return to Ragnar SoCal in April 2023 and we had one spot open up, are you the runner who needs to be on our team?! f you’re interested in joining the Endurance Planet Ragnar Team, and hanging out with Lucho, Tawnee, Julie and the rest of the crew you […]
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11/18/2022 • 41 minutes, 16 seconds
Sock Doc 18: Destress Now, Be Healthy Later — Guide To The Vagus Nerve and More On Mastering Your Stress And Boosting Health Outcomes
Dr. Steve Gangemi, The Sock Doc, 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. Vagus Nerve 101 What is the vagus nerve? What purpose does […]
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11/4/2022 • 1 hour, 12 minutes, 55 seconds
HPN 34: Holistic Winter Prep — Light Therapy, Protein Goals, Hydration Needs and More, Plus: Julie’s Rut 50k Race Reflections
Intro Banter Tawnee shares about how dancing has been therapeutic for her during this season of pregnancy, and also really helpful for her body from a movement perspective, opening up hips, etc. Julie’s Rut 50k Race Reflections After a great summer, the air quality (AQI) was really bad the day of The Rut 50k, adding […]
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10/21/2022 • 1 hour, 10 minutes, 53 seconds
ATC 345: Is It Overtraining? Steps To Recovering From Overdoing It, Strength Build After ‘Chronic Cardio,’ Carbon-Plated Shoes for Marathons and More
On this episode of Ask the Coaches with Lucho: Nathan asks: Overcoming Overtraining – Steps To Get Back To It Hi Endurance Planet team, Long-time listener but my first question. I have a question about getting over overtraining and how best to learn about this. I am recently coming off of a trail running cycle […]
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10/7/2022 • 1 hour, 12 minutes, 19 seconds
Greg Wingo and The Great Alabama 650 — The World’s Longest Paddle Race
On this episode we welcome Greg Wingo, race director of the Great Alabama 650, the longest annual paddle race in the world. This year’s event takes place Oct 1-11, 2022. This epic endurance event takes participants 650 miles down the Alabama Scenic River Trail, the longest river trail in a single state. In this episode we […]
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9/23/2022 • 37 minutes
ATC 344: Dissecting Key Long Run Workouts For Marathon Training, HR vs. Pace For Training Runs, Tips On Planning Your 2023 Race Season, and More
On this episode of Ask the Coaches with Lucho: Questions: Planning Your 2023 Season What variables and factors should one consider in their training/fitness journey to decide on the # of races to do in any given calendar year? Or as your athlete asked, with triathlon being a lifestyle and training going on basically everyday, […]
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9/9/2022 • 1 hour, 15 minutes, 42 seconds
Lindsay Tuttle, NP: Redefining Wellness — From Eating Disorder And Declining Health To Thriving, Entrepreneurial Mama
On this episode we welcome Lindsay Tuttle. Lindsay is a mom to three boys, family nurse practitioner, homesteader, and holistic living advocate residing in northern Idaho. She spent many years of her life as an avid runner and battled a decades-long eating disorder, as well as other health ailments which she candidly shares on this […]
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8/26/2022 • 1 hour, 6 minutes, 21 seconds
ATC 343: Mindset Cues — Embracing The Swim, Returning After Injury, Hard Running and More
On this episode of Ask The Coaches with Lucho and Tawnee: Intro: Endurance Planet is making a return to Ragnar SoCal in April 2023!!! Our first team is full and a second ultra team has one spot open but we are happy to convert that to second regular 12 person team if there is interest. […]
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8/12/2022 • 1 hour, 16 minutes, 56 seconds
HPN 33: Beetroot vs. Tart Cherry Juice For Recovery, Latest Research on Carb Periodization (And Is It Worth It To ‘Go Low’ Sometimes?), Plus More
On this episode: Intro Hormonal balance Julie’s seeing while up’ing her training for endurance (50k trail race) Cycle length more normal. Cramps have been less severe and mood more balanced. Revised supplement protocol: Thorne B6 complex 1x/day B6 is important for neurotransmitter regulation, and that’s a big gut thing Could also consider Thorne’s “regular” B complex […]
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7/29/2022 • 1 hour, 1 minute, 10 seconds
ATC 342: Overtraining Syndrome – Novel Findings, Remarkable Markers and Recovery Protocol, Plus Knee Pain During MAF Runs and More
On this episode of Ask The Coaches with Lucho and Tawnee: Intro: Endurance Planet is making a return to Ragnar SoCal in April 2023!!! Our team is nearly full and we’re open to building a second a team (maybe an ultra team). If you’re interested in joining the Endurance Planet Ragnar Team, and hanging out […]
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7/15/2022 • 1 hour, 18 minutes, 56 seconds
Andrew Hall: From Hormone-Depleted Triathlete To Thriving Ironman Amateur Champion, With Bonus Sports Nutrition Plan!
On this episode we welcome Andrew Hall, 36, an elite triathlete from Salt Lake City, UT. Andrew joins us to candidly share his journey from the health and hormonal issues he faced during his early years in triathlon to adopting a new approach and pursuing a level of healing that’s not only allowed him to […]
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7/1/2022 • 1 hour, 3 minutes, 15 seconds
ATC 341: Adjusting to Altitude and Dry Heat, Finding Peace with Postpartum Fitness, TSS For the Swim, and More
Intro: Further followup on Lucho’s recovery, physical and emotional, post-Ironman. We talked about Lucho’s full IM experience on ATC 340. Doing fun things after a huge race, including activities with your kids. Going into a race, especially after finishing one big race recently, making sure you’re in the right head space and mind and body […]
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6/17/2022 • 55 minutes, 2 seconds
Rerelease: How To Race Well in the Heat, a Few ‘Tricks’ To Stay Cool with Paul Laursen, PhD
Enjoy this special re-release of a show that aired during the lead up to the 2016 Ironman World Championships! Paul Laursen, PhD, is back already to discuss how to race well in the heat and avoid detrimental heat stress especially at a race like the Ironman World Championships in Kona. Paul is an adjunct professor at […]
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6/3/2022 • 0
ATC 340: Inside Ironman St. George With Lucho – Lessons in Motivation, Self-Discovery, Perseverance and More
  On this episode of Ask the Coaches #340, we go into detail about Lucho’s day at Ironman St. George, the 2021 Ironman World Championships including a recap of his training leading up, race day and much more! On this show: Training recap–weekly volume per sport and totals, including stretch cords as a sub for […]
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5/20/2022 • 1 hour, 2 minutes, 17 seconds
HPN 32: Seed Oils At Restaurants, Tips To Alleviate PMS/PMDD in Your Menstrual Cycle, Sourdough Love and More!
Welcome to episode 32 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: Homemade sourdough & more Tawnee talks sourdough with Julie; her husband John is baking it at their home now and it’s been […]
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5/6/2022 • 1 hour, 3 minutes
Sock Doc 17: Epstein-Barr Virus and More – Managing Chronic Viruses in Athletes and Living Your Best Life
Dr. Steve Gangemi, The Sock Doc, 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. On this episode: Introducing Epstein-Barr Virus (EBV) and other chronic viruses […]
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4/22/2022 • 1 hour, 8 minutes, 46 seconds
ATC 339: Using TSS and CTL To Your Advantage, Master’s Athlete MAF Progression, And More
  Making Use of TSS & CTL: Pros and Cons Lucho is using these metrics on himself for the first time ever; there’s a difference between coaching them and feeling them CTL Stands for chronic training load. The accumulation of 6 weeks stress/42 days. Don’t aim for a certain CTL number because that will drive […]
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4/8/2022 • 43 minutes, 51 seconds
ATC 338: Dealing With Online Trolls, MAF and/or Intensity for Ironman, Minimalist Snow Boots, and Counting Down to IM St. George!
  Intro Lucho updates us on his Ironman St. George training, now just about 8 weeks from race day. You’ll hear: How’s his motivation especially since training hard through a cold, snowy winter season? What is his training focus at 8 weeks out? What does he think about the 7500ft elevation gain on the bike? […]
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3/25/2022 • 59 minutes, 32 seconds
Rerelease: Dr. Phil Maffetone 22: The Eight Steps To Mastering MAF, Healthy Body Fat Ranges, and How Athletes Can Decrease Health Risks
We’re rereleasing this classic episode. Enjoy! Dr. Phil Maffetone is back for an instant classic on how you can maximize your fitness gains and longterm health simultaneously: MAF Method refresher: It’s not just about the 180 Formula when you pursue MAF, it’s a holistic method for overall improved health, wellness and fitness. There are 8 […]
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3/11/2022 • 1 hour, 18 minutes, 41 seconds
HPN 31: Are Food Intolerance Tests Reliable for Healing? Plus: Identifying Root Causes, Intuitive Eating, Hair Loss Solutions and More!
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: Maryam asks: Food Intolerance Testing & Healing for Intuitive Eating I’m a fairly new listener & have been thoroughly enjoying binging on […]
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2/25/2022 • 1 hour, 3 minutes, 21 seconds
ATC 337: Swim Erg vs Lap Swimming For Triathlon Performance, When Can You Cease Strength For More Sport-Specificity (and Still Maintain Gains), Marathon Transfer To Ironman Run, and More
Study Mention: The Effects of Resistance Training Cessation on Cycling Performance in Well-Trained Cyclists “Supplementary (i.e., concurrent) resistance training can enhance cycling performance among competitive cyclists. However, a lack of knowledge exists about the retention (decay profile) in mechanical muscle function and cycling performance after concurrent resistance and endurance training. The present exploratory intervention study […]
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2/11/2022 • 1 hour, 15 seconds
Sock Doc 16: Your Immune System Part 3 – Role of Mental Stress, Supporting The Immune System For Vaccines, Boosters and Your Body, Athletes Who Get Sick A Lot, and More
Dr. Steve Gangemi, The Sock Doc, 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. This is Part 3 of our 3-part series on the immune […]
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1/28/2022 • 1 hour, 19 minutes, 21 seconds
ATC 336: In-Depth Sweet Spot Bike Training Guide for Ironman and Beyond, Going From Too High Heart Rates to MAF Focus for Master’s Athletes, and More
Greg asks: Sweet spot training: How much and how far out for Ironman? Hey guys! I am curious to hear Lucho talk more about sweet spot training on the bike for Ironman. I am 42 with a cycling background and have done some triathlons but starting training for my first full Ironman in 2022 and […]
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1/14/2022 • 58 minutes, 3 seconds
Sock Doc 15: Your Immune System, Part 2 – The Exercise ‘Sweet Spot,’ Deep Dive on Immune-Supporting Supplements, Self-Assessing Your Needs, and More
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 […]
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12/31/2021 • 1 hour, 29 minutes
ATC 335: Ironman Fueling Plans with UCAN and More, Transitioning from Ultras to Ironman – Mindset and Training Style Adjustments, and More Fun!
On this episode of Ask the Coaches with Tawnee and Lucho: Intro Lucho updates us on Ironman St. George training and making the effort to get out the pool, making it a multi-tasking outing. Tawnee and Lucho give some quick followup thoughts from the last show, ATC 334, on transitioning from endurance to a heavier […]
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12/17/2021 • 1 hour, 16 minutes, 51 seconds
Sock Doc 14: Your Immune System, Part 1 – What Is It, Blood Markers To Analyze It, How It Can Be Affected by Toxins and Our Environment, The Rise of Autoimmunity, and More
  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 1 of […]
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12/3/2021 • 1 hour, 10 minutes, 26 seconds
ATC 334: Smart Ways To Incorporate Strides, Strength Training Programs To Try This Winter, Becoming A More Durable Ultrarunner and More
  Richard L. asks: How many times per week should I incorporate strides into the end of my MAF runs? From a neurotyping perspective, I’ve loved MAF and not loved speed work. However recently I’ve discovered that when I’m fully warmed up (40-60 minutes of MAF), I crave strides. The other day I was listening […]
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11/19/2021 • 1 hour, 21 minutes, 4 seconds
HPN 30: Sports Nutrition and Wellness Trends in 2021 and Beyond, LCHF Diets Gain Traction, and Much More!
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: More on Cold Thermogenesis (CT) Male and female differences We did a deep dive on CT in HPN 29 with caution against […]
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11/5/2021 • 1 hour, 7 minutes, 56 seconds
ATC 333: St. George Becomes World Champs, The “Sweet Spot” With Salt (And Why Too Little Isn’t Good), Plus: A Quick Gut Health Protocol
On this episode of Ask The Coaches with Tawnee and Lucho: Intro: Tawnee shares a few cute mis-pronunciations that Cora is saying these days. Lucho shares some innovative ideas and tweaks he’s making to his Ironman training. Sweet spot—how and why it’s useful, works and is ok for seasoned athletes but also making sure you […]
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10/22/2021 • 1 hour, 1 minute, 12 seconds
HPN 29: An Ultra Story Of Minding Menstruation and Health, Plus: Cold Thermogenesis Is It Right For You? (Hint: It’s Not For Everyone)
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 […]
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10/8/2021 • 1 hour, 5 minutes, 33 seconds
ATC 332: Those Final Weeks To Nail A Marathon PR, Numbness on the Bike, What Polarized Training Can Offer, and More
  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 […]
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9/24/2021 • 1 hour, 4 minutes, 32 seconds
Sock Doc 13: Thyroid Health, Part 2 – Hidden Risks, Nutrient Needs, Training Ideas, Self-Care and More
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 […]
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9/10/2021 • 1 hour, 14 minutes, 29 seconds
ATC 331: Does Lifestyle Affect T More than Increasing Age? Plus: Newbie Triathletes Gettin’ The Run Done, and Female Athlete Heart Rate Considerations
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 […]
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8/27/2021 • 1 hour, 14 minutes, 54 seconds
MaryBeth Gangemi: Have You Listened To Your Breath Lately? A Guide to Holistic Wellness Via Better Breathing, Natural Movement and More Time Spent Outdoors
  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 […]
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8/13/2021 • 1 hour, 15 minutes, 26 seconds
ATC 330: Sports Drink Rundown, Training Considerations For A Woman’s Cycle, Going 80/20 with MAF, and More
    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 […]
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7/30/2021 • 1 hour, 9 minutes, 43 seconds
HPN 28: Oral Contraceptives Impair Lean Mass Gains, Plus: Deep Dive Into Mental Health and Menstrual Recovery For Athletes, Coaches and More
  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, […]
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7/16/2021 • 1 hour, 3 minutes, 40 seconds
ATC 329: Surprise Guest Joins, Plus: MAF vs. HIIT For Health-Based Fitness, Side Sports While Endurance Training, and More
  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 […]
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7/2/2021 • 1 hour, 13 minutes, 39 seconds
Sock Doc 12: Thyroid Health, Part 1 – The What, How and Why of Thyroid Problems, Testing, Medications and The Impact of Thyroid on Health and Performance
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 […]
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6/18/2021 • 1 hour, 15 minutes, 14 seconds
ATC 328: The One Where Lucho Returns To Ironman Racing
  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 […]
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6/4/2021 • 55 minutes, 30 seconds
HPN 27: Coming Off The Pill and Supporting Your Natural Cycle (For Athletes), The Best Time To Eat Iron-Rich Foods With What To Avoid For Better Absorption
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 […]
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5/21/2021 • 1 hour, 27 minutes, 18 seconds
ATC 327: Understanding Hypertrophy for Endurance Athletes (Why Gains Are Difficult But Not Impossible), Plus: Marathon PR Plan, and More
    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 […]
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5/7/2021 • 1 hour, 12 minutes, 52 seconds
Katie Zaferes: How To Fuel A Female Triathlete, According To A World Champion
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 […]
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4/23/2021 • 38 minutes, 49 seconds
ATC 326: Running 14ers – Training, Nutrition and Altitude Advice, Uphill Racing Tactics, And Resuming Swimming Post-Shutdowns
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 […]
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4/9/2021 • 1 hour, 8 minutes, 6 seconds
HPN 26: Julie Goes Carnivore, Real Talk On Within-Day Energy Deficits, Plus a New Study Shows Avocados Favorably Alter Gut Microbiota
  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 […]
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3/26/2021 • 1 hour, 18 minutes, 5 seconds
ATC 325: Zwift Racing Tactics, Indoor vs Outdoor Power Differences, and Crosstraining and Fueling for Ultrarunning
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 […]
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3/12/2021 • 1 hour, 19 minutes, 22 seconds
6 Empowering Mantras and Lessons For 2021: Featuring Megan Flanagan of Strong Runner Chicks
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 […]
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3/5/2021 • 1 hour, 16 minutes, 27 seconds
HPN 25: Spring Seasonal Eating Guide, Plus In Depth on The Science of Cravings and Creative Ways to Alleviate Stress
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, […]
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2/26/2021 • 1 hour, 32 minutes, 40 seconds
ATC 324: Recovery Intervals – How Much Rest Do You Need? And More on The Science and Art of Rest Sets and Avoiding Common Mistakes
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 […]
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2/12/2021 • 1 hour, 2 minutes, 44 seconds
Dr. Phil Maffetone 26: Self-Care During Uncertain Times, ‘Risk’ vs Reward of Wearables, Plus: Phil’s Daily Habits for Wellbeing
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 […]
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1/29/2021 • 1 hour, 12 minutes, 28 seconds
ATC 323: Get Those Glutes Firing, The Single Most Important ‘Rule’ To Success with High Volume MAF Training, Low Libido Problems, and More
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 […]
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1/15/2021 • 1 hour, 9 minutes, 2 seconds
HPN 24: GI Stool Tests vs. Endoscopy/Colonoscopy, PPI Risks, Sports Nutrition for IBD/Colitis, and New Study Shows Eggs With Yolk Out Perform Egg Whites Only
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” […]
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1/1/2021 • 1 hour, 20 minutes, 55 seconds
ATC 322: Proper Pushups and Shoulder Health, Longest Brick Before Ironman (Also- Brick Options and Timing), Plus: Combining BQ Hopes With 140.6 Training
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 […]
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12/18/2020 • 1 hour, 17 minutes, 6 seconds
Sock Doc 11: Is Adrenal Fatigue a Myth or Misnomer? A Deep Look At What’s Really Going on To Get You Relief
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 […]
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12/4/2020 • 1 hour, 14 minutes, 13 seconds
ATC 321: Core Conditioning After Kids, Nutrition and Pace Planning For Run Relays, and Periodizing for MTB Stage Races and Run PRs
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 […]
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11/20/2020 • 1 hour, 7 minutes, 21 seconds
HPN 23: Recovered From Amenorrhea? How To Maintain Healthy 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!
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 […]
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11/6/2020 • 1 hour, 29 minutes
ATC 320: How Much Mg To Reduce Soreness? Plus: Extreme Cold Weather Training Tips (and Cautions), and Feeling Burnt Out Yet Motivated
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 […]
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10/23/2020 • 58 minutes, 53 seconds
HPN 22: The Rise of Health & Nutrition Coaching — An Inside Look at Our Process and Tips for Coach-Client Success
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 […]
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10/9/2020 • 1 hour, 9 minutes, 17 seconds
ATC 319: Practical Ways To Recover Better (Especially For Masters Athletes), How To Know How Fat Adapted You Are, and More!
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 […]
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9/25/2020 • 1 hour, 4 minutes, 59 seconds
HPN 21: Fall Seasonal Food Guide (Try These 5!), Plus: The Latest Publications on Vegan Diets, Bone Density and Iron Deficiency for Female Athletes
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 […]
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9/11/2020 • 1 hour, 4 minutes, 22 seconds
ATC 318: The Link Between Libido and Intensity, ‘Mistakes’ That Could Sabotage Runs, and More
Intro: Our heart goes out to all the communities impacted by the forest fires in California. A quick follow-up to ATC’s 317: The 3-Minute Burpee Test (discussed after the rapid fire questions) Rapid Fire Questions for Lucho: What are your top book recommendations and/or best books you’ve recently read? (Does not have to be about […]
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8/28/2020 • 1 hour, 8 minutes, 28 seconds
Lawrence Van Lingen: Discover Your Inner Ability – Run Better, Move Better, Breathe Better, Feel Better
We are joined by Lawrence van Lingen, originally from South Africa and current resident of Laguna Beach, CA. Lawrence is a movement specialist and specializes in structural integration; he has helped thousands of runners to overcome injuries, transcend athletic achievement and be healthier—from amateur athletes to seasoned professionals at the top level of endurance sport. He is […]
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8/21/2020 • 1 hour, 7 minutes, 13 seconds
ATC 317: The 3-Minute Burpee Test- How Do You Score? Plus: New Data on Physical Activity’s Role In All-Cause Mortality, Tips to Deal With Extreme Heat & Humidity, and Speed Talk With Lucho
Intro Tawnee and her family have started full-time vanlife. See more of the journey and the “why now?” on her Instagram account. And don’t forget: Lucho’s on IG now too! Study Discussion #1 International Standards for the 3-Minute Burpee Test: High- Intensity Motor Performance What the Coaches say: This study aimed to develop international standards […]
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8/14/2020 • 1 hour, 11 minutes, 29 seconds
HPN 20: Can a Low-Lectin Diet Help Heal Autoimmunity? Plus: Probiotics to Increase Nutrient Absorption and Creatine For Plant-Based Diets
Intro Julie’s followup on her plant-based experiment, with outcomes of the 30 days and her plans going forward. Study Discussion Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review “Creatine supplementation in vegetarians increased total creatine, creatine, and phosphocreatine concentrations in vastus lateralis and gastrocnemius muscle, plasma, and red blood cells, […]
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8/7/2020 • 1 hour, 18 minutes, 24 seconds
ATC 316: Do Vasectomies Affect Performance? (Lucho Shares His Experience) Plus: Coffee Talk and Programming Effective Recovery
Announcements: Browse our gear enduranceplanet.com/gear – new athletic t-shirts that are super nice, beanies, visors and variety of baby and children’s clothing. And our shop page: enduranceplanet.com/shop – Check out new products and classic favorites! Lucho Rapid Fires: Where did you get the nickname Lucho? Last name used to be Luchinski. Somewhere around 2004, a cycling […]
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7/31/2020 • 1 hour, 13 minutes, 53 seconds
Sock Doc 10: $@#% That Pain in the Knee! How To Heal Your IT Band Syndrome, Chondromalacia Patella and ‘Runner’s Knee’ Issues
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. We’ve included some of his articles and videos that pertain to […]
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7/24/2020 • 1 hour, 8 minutes, 26 seconds
ATC 315: Preconception and Postpartum Fitness Guidance, and ‘Rapid Fire’ With Lucho: Altitude Masks, Run Power Meters, and More!
Announcements Check out our fabulous EP Gear at enduranceplanet.com/gear – we have fresh, new athletic T-shirts that are comfy and breathable, beanies, visors and variety of baby and children’s clothing. Also head over to our Shop page where we have some updated offers for you guys, including the wonderful products by Mt. Capra who have top-of-the-line […]
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7/17/2020 • 1 hour, 15 minutes, 28 seconds
HPN 19: Potato Purée vs. Sports Gels Put To The Test, ‘Cleaning Up’ A Poopy Problem, and Cultivating A Healthy Mindset For A Healthier Body
Welcome to episode 19 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. Intro Julie shares with us a bit about her journey with chilblains, and her experiment with a 30-day vegan diet. You may follow Julie along in […]
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7/10/2020 • 1 hour, 9 minutes, 19 seconds
ATC 314: Top Workouts to Improve Threshold, How To Structure a Base Phase, and Finding A Compatible Coach
Intro Discussion Dopamine and screen time: learn more from Lucho on his Twitch. Tips on how to guide your child’s athleticism and development. Josh asks: Programming a triathlon base phase Hi, I am 38 years old and venturing into being self-coached with a little more structure rather than following random plans. I’m doing this as […]
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7/3/2020 • 54 minutes, 22 seconds
Carrie Cheadle: Injuries and Setbacks Suck, Leveling Up Our Mental State Can Help Us Rebound From Tough Times And Be Hardier Athletes
Carrie Cheadle is a Certified Mental Performance Consultant and author. She’s also been on Endurance Planet twice before, click here for her past appearances. Her most recent book, Rebound, is the topic of this episode and takes you through the mental training that complements healing from injury. And not just injury–the tools Carries presents transcend […]
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6/26/2020 • 1 hour, 45 seconds
ATC 313: The Overtraining-Oxidative Stress Connection, A 30% Rule For Running–What Is It and Who Should Follow It, And Why Now The Time To Focus On Those Weaknesses
Intro A fun challenge because why not: How close can you get to running 10k on the dot without looking at your GPS or watch? The rules are: NO well-known routes, it must include hills and of course you can not have a stopwatch or a map! Cover your watch. Press start and run until […]
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6/19/2020 • 1 hour, 15 minutes, 11 seconds
HPN 18: Summer’s Best–Food As Medicine With These 5 Seasonal Picks, Plus: Gut Healing After Antibiotics
Welcome to episode 18 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: Seasonal Eating Guide – Summer: Raspberries Resistant starch source, along with other berries too! Berry Polyphenols Inhibit α-Amylase in Vitro: Identifying Active Components in […]
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6/12/2020 • 1 hour, 5 minutes, 50 seconds
ATC 312: How 4-Second Sprints Can Transform Health (And Prevent You From Sitting For Too Long), Getting Back To Exercise as PLAY, Building a Smart Weekly Schedule, and More
Intro Discussion: Covid & Movement via Garmin Article from Garmin about health trends since COVID Steps decreased 12% in April But workout activity steps increase 24% People exercising more to offset less movement? Epidemiological studies indicate that most American adults sit for a least 10 hours a day Prolonged sitting leads to increased risks for […]
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6/5/2020 • 1 hour, 11 minutes, 35 seconds
Sock Doc 9: Mastering Melatonin and Sleep (Without Supplementing), Being Weary of CBD, Hypermobile Athletes and the Estrogen Connection, and More
Dr. Steve Gangemi, aka The Sock Doc, is back on to discuss sleep habits, supplementing, CBD, and more. 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: Do you have […]
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5/29/2020 • 1 hour, 5 minutes, 8 seconds
Dr. Phil Maffetone 25: Steps To Naturally Overcome Seasonal Allergies, Social Distancing From Sugar, and More
We are back with Dr. Phil Maffetone to discuss some of his new published articles and help you get to the bottom of your seasonal allergies. Topics discussed: Phil Maffetone and Paul Laursen: Maximum Aerobic Function: Clinical Relevance, Physiological Underpinnings, and Practical Application Phil Maffetone and Paul Laursen: The Perfect Storm: Coronavirus (Covid-19) Pandemic Meets […]
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5/22/2020 • 1 hour, 11 minutes, 17 seconds
HPN 17: Don’t Let Runner’s Diarrhea Ruin Your Mojo, Plus: Carb Periodization vs. Chronic LCHF and Managing ‘Calorie Quality’ For High Energy Needs
Welcome to episode 17 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 is using this book: Training for the Uphill Athlete for her 50k training plan. Sarah asks: Managing caloric intake Hey all, […]
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5/15/2020 • 1 hour, 12 minutes, 22 seconds
ATC 311: Badass Bricks, Data Anxiety, Training For Life vs. A Race, The ‘1/5 Rule’ For Bike-Run Balance, and More!
Intro: Lucho is LiveStreaming on Twitch. You can contact him there and ask any questions (or make fun of him 😉 Tawnee’s Quarantine Bike/Run/ST Brick Each 20’ bike is executed as the following, increasing intensity each set as desired: 5′ warmup 10′ low cadence climbing/rolling hills 5′ high cadence 90+ (note- the actual intensity/watts/HR on […]
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5/8/2020 • 1 hour, 9 minutes, 14 seconds
Chris Kelly & Julian Abel: Coming Together in the Coronavirus Era
Navigating through the coronavirus era with compassion and success is the theme for this episode. Our guests today are Dr. Julian Abel, of Compassionate Communities, who recently joined us for a podcast on social connections and their benefit for health, performance and longevity. Well ironically this show debuted right before the COVID19 pandemic unfolded, and […]
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5/1/2020 • 1 hour, 19 minutes, 1 second
ATC 310: Strength Training Makes Sense For Endurance Athletes So Why Do So Many Plans Lack It? Plus: What the ‘Drop Off’ In MAF Pace Means, And Learning When You Should Call It Quits On A Workout
Announcements Lucho is LiveStreaming on Twitch. You can contact him there and ask any questions. Tawnee is making a weekly EP Zwift ride! Follow EP on Instagram for more details. Andrew asks: Daily Double and MAF Drop-off Hey guys, I recently started listening to your show and am really loving it. I’m a physical therapist […]
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4/24/2020 • 1 hour, 19 minutes, 11 seconds
HPN 16: Dialing in Diet For MAF Training, What An Average Day of Healthy Fat Intake Looks Like, And Troubleshooting Stalled Weight Loss in An Ironman Athlete
Welcome to episode 16 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: Jaquelyn asks: Diet Approach while MAF Training Hey Tawnee! I’ve loved the podcast for many many years. I’m a long distance triathlete […]
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4/17/2020 • 1 hour, 8 minutes, 28 seconds
ATC 309: Endurance Into Your 50s–From Sub 3:30 Marathons To The 80/20 MAF Approach, Plus: Try This Intuitive Week of Training To ‘Customize’ Your Aerobic Zone
Introduction Tawnee shares her wisdom about working from home (she’s done it for 10 years!) on her blog: (WFH) Isabelle asks: 50 and Breaking 3:30 in the Marathon? Hi Tawny and Lucho, I’ve been a fan since 2011 and I listen to all (well almost all) of your podcasts. These days I’m training for Boston. […]
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4/10/2020 • 1 hour, 16 minutes, 26 seconds
Brie Wieselman: Postpartum Recovery Plan – A Functional Health Approach For Athletic Mamas and Baby’s Wellbeing
We’re joined by Brie Wieselman, a functional medicine practitioner from Santa Cruz, CA, who runs a successful online clinic with other clinicians serving patients all over the world, where she specializes in gut health, hormones, and female health. Brie is also a new mama, who gave birth around the same time as our host, Tawnee! They […]
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4/3/2020 • 1 hour, 7 minutes, 30 seconds
ATC 305: The Case For Strength Training (Even When Research Says It Doesn’t Help), Realistic Race Goals, Approaching Youth Sport Coaches, and 24 Hours of Pullups–Say What?
Announcements Next MAF Meetup: 8am PT April 18th at Laguna Beach High School Siri Lindley needs your help! The legendary coach was recently diagnosed with Acute Myeloid Leukaemia. If you can help in this time of need in anyway that feels good: https://www.gofundme.com/f/team-believe-siri-lindley Also, T-shirts and sweatshirts that support Siri and send positive vibes into […]
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2/14/2020 • 1 hour, 11 minutes, 39 seconds
HPN 14: Are Your Symptoms Histamine Intolerance? Plus: Hair Loss in Women (Reasons and Fixes), and Cutting Food Costs While Keeping Quality High
Welcome to episode 14 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 and resource links: Episodes mentioned in this show: Dr. Michael Breus: Discover Your Chronotype to Optimize Workout Timing, Improve Sleep, Unlock […]
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2/7/2020 • 1 hour, 19 minutes, 34 seconds
ATC 304: Do Runners Really Work 30% Harder on Curved Non-Motorized Treadmills vs. Traditional Flat Treadmills? Plus: Running After Meniscus Surgery, How To Push Heart Rate While Cycling, and More
Intro MAF meetup was a success! Floris Gierman “won” with the best MAF pace. He’s a passionate student of MAF and you can check him out here: https://extramilest.com and https://extramilest.com/podcast/ Mike C. asks: Curved treadmills- are they harder, same, worse and should we tailor workouts? Thank you for the fantastic podcast and recommendations. Due to […]
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1/31/2020 • 58 minutes, 49 seconds
Paul Laursen: HIIT It! How (and Why) To Add High-Intensity Interval Training to Your Endurance Program with Success
Paul Laursen is an author, scientist, coach and entrepreneur who’s back on the podcast to discuss his latest project that’s years in the making, one of the most comprehensive resources on high-intensity interval training to ever exist, called HIIT Science. To find out more, head to their website, hiitscience.com, for their free blog and resources, […]
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1/24/2020 • 58 minutes, 11 seconds
ATC 303: Should You Increase Your Stride Length or Stride Rate? How To Prep For Hot Race When, Baby, It’s Cold Outside, and Getting in Vertical Training Without Hills
James Proctor asks: Training in Cold Climate for a Hot Weather Race While my question is specific to one race, I think that triathletes from close to half or one third of the country have pondered this issue. I got a medical deferral to Ironman Arizona 2020 and I have purchased a plan on Training […]
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1/17/2020 • 1 hour, 4 minutes, 49 seconds
HPN 13: Seasonal Eating Guide Pt 1, Why B12 May Not Just Be About Diet and How To Maintain Healthy Levels, Collagen vs. Whey Protein, and More
Welcome to episode 13 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: Brain says: A Followup “Thanks” From HPN 11 Tawnee & Julie thank you so much for this episode. The last few months […]
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1/10/2020 • 1 hour, 9 minutes, 17 seconds
ATC 302: What it Takes To Shave an Hour Off a Marathon PR, Building Durability (For Fewer Injuries!), Achilles and Calf Maintenance You Need To Do, and More
Announcements MAF Meetup! Join us for a MAF run in Orange County, Calif! Tawnee is organizing a MAF run meet up at the Laguna Beach High School track on Jan. 11 at 8am PT. Get there a bit early, as we plan to start the MAF run on the track at 8. There is free […]
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1/3/2020 • 1 hour, 14 minutes, 39 seconds
Jill Miller: Prevention and Healing of Diastasis Recti During Pregnancy and Postpartum and the Crucial Role of Proper Breathing
Our guest on this episode is Jill Miller, a pain-relief and wellness expert with 29 years of corrective movement expertise that forges links between the worlds of yoga, massage, athletics, and pain management. Her signature self-care fitness programs, Yoga Tune Up® and The Roll Model® are found at gyms, yoga studios, hospitals, athletic training facilities […]
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12/27/2019 • 1 hour, 8 minutes, 7 seconds
ATC 301: Setting Heart Rate Zones Based Off MAF, Bringing More Intuition Into Your Runs, and Always Injured What the Heck?
Announcements and Intro Remarks Endurance Planet has tons of new gear! In addition to shirts, there are also baby onesies (see picture of baby Cora on EP’s instagram!), super warm beanies, and socks. Send photos of you and your family sporting EP gear to [email protected] Tawnee briefly discusses diastasis recti—keep an eye out for a […]
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12/20/2019 • 1 hour, 12 minutes, 50 seconds
HPN 12: Fueling with Fructose Malabsorption, Loss of Appetite When Training, and Heavy Metals in Protein Powders — Poor Science or Cause for Concern?
Welcome to episode 12 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 banter Tawnee shares about introducing new foods to Cora and how chicken liver & Vital Choice Salmon roe were a big […]
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12/13/2019 • 1 hour, 18 minutes, 29 seconds
ATC 300: When ‘Natural Running Form’ Beats Strict MAF, Stepping Up To 100Ks, and Following Your Body’s Signals To Achieve Your Race Goals
On this episode of Ask The Coaches with Lucho and Tawnee: Intro Banter and Announcements Do Our Survey! We need your help! Participate in a survey to help us learn more for a new athlete health & nutrition program and be entered to win a 30-min consult with Tawnee for free! The brief backstory: Tawnee […]
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12/6/2019 • 1 hour, 9 seconds
Krista Austin, Ph.D: Simplifying Sports Nutrition, and Are Female and Male Athletes More Similar Than We Think?
Today’s guest is Krista Austin, Ph.D, CSCS, a sport scientist currently serving as an industry consultant and performance specialist for professional and Olympic sport athletes. Austin has worked for the United States Olympic Committee, the English Institute of Sport, England’s Cricket team and multiple national governing bodies of sport including USA Wrestling, USA Taekwondo, USA […]
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11/29/2019 • 59 minutes, 35 seconds
ATC 299: Sub-2 Relay, HRV-Guided Training, How To Approach Hills on MAF, Ironman After 50, and Quelling Anxiety Around Those ‘What If’ Thoughts
On this episode of Ask The Coaches with Lucho and Tawnee: Intro Banter and Announcements Do Our Survey! We need your help! Participate in a survey to help us learn more for a new athlete health & nutrition program and be entered to win a 30-min consult with Tawnee for free! The brief backstory: Tawnee […]
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11/22/2019 • 1 hour, 9 minutes, 37 seconds
HPN 11: Steps To Healthy Cholesterol Levels, Theories for Increased Lipids When Low Carb, and Are Those Non-Nutritive Sweeteners Risky Or Not?
Welcome to episode 11 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: Research Review: Non-nutritive Sweeteners (NNS) Implications for Consumption in Athletic Populations Purpose of this review: (a) consolidating the existing metabolic concerns in […]
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11/15/2019 • 1 hour, 8 minutes, 5 seconds
ATC 298: The Most Common Injuries To Prevent Against, The Sub-2 Shoe Debate, MAF For Health vs. Performance, And More
Intro Banter and Announcements: We have a bunch of new EP gear — including just-added men’s and women’s athletic tech T-shirts — for casual wear, kids and babies go over to our Gear page. Get your hands on some and send us a pic of you sporting the logo! Wanna run Ragnar SoCal with the […]
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11/8/2019 • 1 hour, 24 minutes, 7 seconds
Sanjay Rawal: A More Spiritual Approach To Running, and The Group in Queens That Runs 3,100 Miles Each Summer
Sanjay Rawal is a filmmaker and runner. His most recent film is called 3100: Run and Become, which documents a small but mighty race in New York every year in which people spend nearly their whole summer running roughly 60 miles every day consecutively on a 1/2 mile block until they reach 3100 miles, taking […]
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11/1/2019 • 54 minutes, 45 seconds
HPN 10: Custom Race Fueling Options, Recovering From Rundown, and More On Choosing Your Optimal Diet
Welcome to episode 10 of Holistic Performance Nutrition featuring Coach Tawnee and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. Michael says: In Response to HPN 9 and Vegan Diets Hi Tawnee and Julie, As a long time listener to the show, I looked forward to a balanced, and […]
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10/25/2019 • 1 hour, 4 minutes, 14 seconds
Kona Special: Race Recap of the 2019 Ironman World Championships with Thorsten Radde
Thorsten and Tawnee caught up the day after the 2019 Ironman World Championships to recap race highlights and take you through the record-breaking, awe-inspiring day! You can read more race review details and stats over at Thorsten’s website, trirating.com.   Men’s Top 5 Jan Frodeno Tim O’donnell Sebastian Kienle Ben Hoffman Cameron Wurf Women’s Top […]
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10/16/2019 • 1 hour, 2 minutes, 57 seconds
ATC 297: Preparing For Frigid Races, Fitness During Pregnancy, Long-Term Kona Goals, and More
Intro Endurance Planet is opening up a second team for Ragnar! Email [email protected] if you’re interested. New moms are medaling at Worlds and men in their late 30s are breaking world records! These amazing feats shows that we’re learning how to take better care of ourselves as athletes and extending the limits of what we […]
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10/11/2019 • 1 hour, 18 minutes, 30 seconds
Kona Special: 2019 Ironman World Championships Preview with Thorsten Radde
The Ironman World Championships take place on Saturday, Oct. 12, and on this episode we are here with Thorsten Radde of trirating.com (Twitter @ThRadde) for our official Kona preview. Grab a copy of Thorsten’s Kona Rating Report, which is nearly 200 pages of detailed athlete analysis and race info. Thorsten was also nice enough to […]
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10/8/2019 • 1 hour, 11 minutes, 43 seconds
Alan Couzens: Revisiting Electrolytes and Cramping, and How Heat Affects Fat Oxidation Rates
On this show, we welcome back coach Alan Couzens to dive into two new studies that endurance athletes will want to hear about, especially those who are prone to cramping and/or those racing in hot conditions. Check out Alan’s blog or follow him on Twitter. The studies discussed on this show include: The effect […]
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10/4/2019 • 47 minutes, 30 seconds
ATC 296: Six Swim-Specific Strength & Conditioning Exercises, Running with A Stroller, and More
Intro: Tawnee did a 6K Xterra trail race! Holding back on the hill climb by walking allowed her to cruise for the rest of the race and win her age group. Google has changed their algorithm to downgrade functional and alternative medicine information. You’re going to have to look harder to get this information. Swim […]
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9/27/2019 • 1 hour, 18 minutes, 13 seconds
Julie Moss: The Crawl of Fame, and Finding Purpose and Personal Growth Through Sport
Julie Moss is a Ironman triathlon legend whose 1982 crawl to the finish at the Ironman World Championships made sport history and inspired countless athletes to do a triathlon. Julie’s new memoir, Crawl of Fame: Fifteen Feet That Created an Ironman Triathlon Legend, is now available to the public and it is a very […]
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9/20/2019 • 52 minutes, 3 seconds
ATC 295: Split Long Runs – Why and When Are They A Good Idea, Plus: Hamstring Healing, Bailing on Interval Workouts, and More
Intro EP is taking runners for a second Ragnar team! Email [email protected] if you’re interested. Zach Bitter just set the world record for the 100-mile (with an average 6:48 mile pace!) Tawnee gratefully responds to a respectful listener critique of ATC 292 (regarding stereotypes and runner anxiety): Rachel wrote: Dear Tawnee, I’m a big fan […]
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9/13/2019 • 1 hour, 11 minutes, 40 seconds
Mark Allen & Phil Maffetone: The Benefits of Having a Coach and MAF for Athletic Longevity
  On this episode we’re joined by two legends of endurance sport, Dr. Phil Maffetone and six-time Ironman World Champion Mark Allen. Mark had a 15-year professional triathlon career in which he was coached by Phil starting in the 1980s. Working with Phil led to Mark discover the MAF Method, which he now uses for […]
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9/6/2019 • 54 minutes, 21 seconds
ATC 294: MAF Method Guide – The Coaches Outline Everything You Need To Know For MAF Training
Note: Tawnee and Lucho differ slightly from strict MAF in some ways. What they present in this podcast is based on their years of experience coaching athletes and seeing how these protocols play out in the real world. You can read Dr. Maffetone’s book to get the pure MAF details. MAF Basics: MAF = max […]
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8/30/2019 • 1 hour, 43 minutes, 47 seconds
HPN 9: Do Plant-Based Diets Risk Nutrient Deficiencies? Plus: Quercetin Benefits, and the Real Deal With Canola Oil
Welcome to episode 9 of Holistic Performance Nutrition featuring Coach Tawnee and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. Intro Banter Tawnee’s vanlife adventures take them up the California coast, but they are putting full-time vanlife on hold for now. Julie just got finished hiking the Wonderland Trail […]
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8/23/2019 • 1 hour, 8 minutes, 36 seconds
ATC 293: Top 5 Exercises For An Explosive Mile, Achilles Bursitis, and Facing An Athletic Crossroads
Announcements We have a bunch of new EP gear for men, women, kids and babies over at enduranceplanet.com/gear. Get your hands on some and send us a pic of you sporting the logo! Wanna run Ragnar SoCal with the EP team? It’s April 3-4, 2020 and our team is almost full (but we can always […]
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8/16/2019 • 1 hour, 9 minutes, 34 seconds
ATC 292: Is Your Stride Rate Helping or Hurting Your Run Economy? Plus: Boosting Neuromuscular Fitness, Safety in Numbers, and More
Announcements We have even more new EP gear (including baby onesies and kids t-shirts) over at enduranceplanet.com/gear. Our team for Ragnar SoCal on April 3-4, 2020 is quickly forming and we’re almost full (we can always do a second team). To get in email us at [email protected]. We’re also bringing back our EP newsletter so […]
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8/2/2019 • 1 hour, 12 minutes, 39 seconds
HPN 8: Mindful Fertility, TTC, and Managing MTHFR and Folate Intake
  Intro Banter Julie shares about her sciatica, and despite the setback focusing on what she can do. Wonderland trail around Mt. Rainer. Can’t get down about injuries, there are lessons to be learned! Today’s topic on pregnancy: Pregnancy is a sensitive and emotionally-charged topic. The goal of this show is to help you decide […]
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7/26/2019 • 1 hour, 13 minutes, 16 seconds
ATC 291: Digging Into Poop of Elite Runners, Are You Ready For the 20 x 20 Miler, Heat and Hydration, and More!
Intro Check out new EP gear here! Email us a picture of you in the new gear 🙂 EP is beginning to gauge interest for Ragnar SoCal 2020 (either the first or second weekend of April). Please email at [email protected] to let us know if you’re interested. Other Updates: Tawnee has a beautiful, healthy baby […]
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7/19/2019 • 1 hour, 16 minutes, 28 seconds
ATC 290: A Pain in the Heel, Books on Strength Training, Raising Your Heart Rate, Vegetarian MAF, and more!
Intro: Fitness, by Brock’s account, is broken into three categories: Movement: general motion plus mobility (think squatting to pick things up and reaching up to grab things from higher places, like what our ancestors did with foraging) Exercise: invented to fill the holes in our movement patterns Training: what we do in order to reach […]
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7/5/2019 • 1 hour, 10 minutes, 36 seconds
Brie Wieselman: Functional Healing For Endometriosis – The Role of Diet, Hormones, Gut Health and More
We’re joined by Brie Wieselman, a functional medicine practitioner from Santa Cruz, CA, who runs a successful online clinic with other clinicians serving patients all over the world. Brie specializes in gut health, hormones, and female health. Today she is taking a dive into the topic of endometriosis and adenomyosis, with tools on how to […]
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6/28/2019 • 1 hour, 8 minutes, 48 seconds
ATC 289: Sinking Legs During The Swim, Training For An Ironman On A Mountain Bike, Training For A 50K When You Don’t Have Trail Access Or Time and More!
  “Danny” asks: 1. So I wanna do a full Ironman in 2020.I’ve done 47 marathons so running endurance isn’t an issue. It’s the other two disciplines I can swim all day with a swim bouy, but the second I get rid of it in attempt to kick, my legs fall in the water as […]
The post ATC 289: Sinking Legs During The Swim, Training For An Ironman On A Mountain Bike, Training For A 50K When You Don’t Have Trail Access Or Time and More! first appeared on Endurance Planet.
Intro Brock’s been working on his Weighless program, which targets the mindset behind diet and lifestyles shifts. Fitness Genes identifies a lot of other genes than 23andme, such as the gene that makes you not get hungry. Lucho’s training for the 800m and is back to long runs at MAF (6-7 miles). Dane Asks: What’s […]
The post ATC 288: Calf Pains, Cyclocross Sprinting, Low Resting Heart Rate, and more! first appeared on Endurance Planet.
6/7/2019 • 1 hour, 17 minutes, 59 seconds
Ryan Hall: On Rebuilding Health, How To Be A Wiser and More Intuitive Athlete, His Top 4 Strength Exercises For Runners, and Much More
On this episode we’re joined by Ryan Hall, the American Record holder for the half marathon (59:43) and holder of the fastest marathon time ever run by an American, a 2:04:58 at Boston. Also a two-time Olympian who grew up in Big Bear Lake, CA, Ryan is now a coach, speaker and author who lives […]
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5/31/2019 • 51 minutes, 25 seconds
ATC 287: Are We Overdoing It With Anti-Inflammatories? The Bright and Dark Side of Inflammation, Bone Density and Stress Fractures, and What to Do For High Hamstring Tendinopathy
Intro Congratulations to the Gibson family on their healthy baby girl, Coralee! Welcome to Julie McCloskey—a Registered Holistic Nutrition Coach (RHN) based out of Missoula, MT—for filling in for Tawnee while she’s on maternity leave. (She’ll be back this summer!) Craig Moss Inflammation: Good or Bad? Hello my fitness family — Can you explain inflammation […]
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5/24/2019 • 1 hour, 11 minutes, 18 seconds
HPN 7: Fueling For A Multi-Day Stage Race, Fixing Food Fears, and Cutting Dairy and Gluten While Training
Intro Banter Tawnee shares a little blood sugar story and the need to test how you individually react to certain foods — in this case, gluten free replacements weren’t necessarily the healthier option for her! List of food products and brands that were found to contain glyphosate. Avril Fueling for a 5-Day Running Race Thank […]
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5/17/2019 • 1 hour, 11 minutes, 6 seconds
ATC 286: Do Older Athletes Get Injured More? How To Stay Resilient As You Age
Intro: Lucho’s new man crush is the climber, Alex Honnold. Check out the documentary Free Solo! Key takeaway: repetition is essential in conquering fear. Sean: Re-Building a 50 y/o To Be Fit-For-Life I’m a nearly 49 year old endurance athlete with a history of multi-day adventure races, paddling events, rogaines (orienteering), and ultra running. (Lucho coached […]
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5/10/2019 • 1 hour, 19 minutes, 5 seconds
David Roche: You Are Amazing, and Here’s How You Can Be A Happy Runner
This episode we have runner and coach David Roche. David started the Some Work, All Play (SWAP) team in 2013 and is a coach to some of the top trail runners in the world. He is a two-time national champion runner, a three-time member of Team USA, and the 2014 USATF Men’s Sub-Ultra Trail Runner […]
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5/3/2019 • 1 hour, 8 minutes, 50 seconds
ATC 285: Is There An Optimal Cycling Cadence? Plus: Finding Your Tempo Pace, Marathon Debrief and Olympic Tri PR Tips
Intro Lucho’s started using the SweetBeat HRV app. Easy aerobic exercise can increase HRV based on research and Lucho’s experience. HRV scores are individual! Your number is an n=1 (don’t compare yourself to Lucho). We can’t just rely on technology to guide our training. So be mindful whether or not you decide to comply with […]
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4/26/2019 • 1 hour, 16 minutes, 51 seconds
HPN 6: Our Top 6 Nutrient-Dense Foods To Add To Your Diet Now, and Why
We are back with Holistic Performance Nutrition episode 6. On this show, coaches Tawnee and Julie share six of their favorite nutrient-dense foods for athletes. We breakdown what makes these foods so good for athletes (including plant-based athletes!), and give our buying tips, favorite brands, cooking methods, nutrient profiles, and more. Quick links mentioned on […]
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4/19/2019 • 1 hour, 25 minutes
ATC 284: Nerve Flossing and Ankle Mobility ‘Tests,’ Adjustments for A Low Max HR, and Setting HR Zones the Old Fashioned Way vs. New-Age Technology
Intro Banter Kid-friendly strength training tips: Make sure they’re aware of technique and posture. Do lots of jumping. Be creative with the movements (especially by using a medicine ball, bands, or cables). Keep it positive (do movements they enjoy). EP mentioned on Triathlete.com (but they forgot Lucho!). Anya Low max heart rate & strength training […]
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4/12/2019 • 1 hour, 8 minutes, 7 seconds
Dr. Phil Maffetone 24: Maintaining Healthy Blood Sugar Levels and Understanding Abnormalities
Dr. Phil Maffetone is back for what’s sure to be another instant classic, as we help you understand and assess your blood sugar regulation and holistic health. Topics discussed: How blood sugar was treated decades ago vs. now, and how there’s an increased acceptance to using this information. Types of diabetes — type 1, type […]
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4/5/2019 • 1 hour, 21 minutes, 23 seconds
ATC 283: Happy B-Day Tawnee, Bodyweight Vs. Weight Training, Hilly Ironman Bike Training
Intro Announcement: Tawnee is pregnant again (35 weeks)! Her and John are so grateful for the Endurance Planet community’s support and well wishes these past 15 months. Allison L. asks: IMLP Bike Training I am doing Ironman Lake Placid in July, as you know the bike course ends with an 11-mile uphill. On one loop […]
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3/29/2019 • 1 hour, 22 minutes, 28 seconds
HPN 5: How To Get Your Period Back and the Vital Role of Energy Availability
[/sponsor] We’re back with episode 5 of Holistic Performance Nutrition featuring Tawnee and Julie McCloskey, a certified holistic nutrition coach who runs wildandwell.fit. On this show we take another dive into the topic of amenorrhea and female athletes, with Tawnee and Julie offering new advice that we’ve not yet shared on the show yet. Amanda […]
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3/20/2019 • 1 hour, 32 minutes, 35 seconds
ATC 282: Tools to Help PTSD & ‘Fight or Flight’ Responses, When MAF Plateaus, and Using Tempo/LT for Ultra Training
Intro Banter Lucho geeks out about sunrisesunset.com Lucho finds a forum that confirms cycling can help a sprinter (in terms of both running mechanics and speed). His latest workout: 10x 30’’ on the bike with 3’ rest intervals; adjust seat height so you’re at full extension and reaching at the bottom of the pedal stroke. […]
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3/15/2019 • 1 hour, 7 minutes, 23 seconds
Jess & BJ Gumkowski of YogiTriathlete: The Abundance Mindset, Facing Failures, and Why You Need Presence For Performance
We are joined by two rockstars of the endurance sports community, Jess & BJ Gumkowski, who are the triathlon & lifestyle coaching team of YogiTriathlete. Jess & BJ are experts in all types of endurance disciplines (from ultra to Ironman) as well as mindfulness and meditation for athletes. They host the YogiTriathlete podcast, as well as […]
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3/6/2019 • 1 hour, 21 minutes, 30 seconds
ATC 281: Steps To Overcome Fear and Anxiety, Swim Faster Without Trying So Hard, and 50k Tapering with a Marathon
Intro Banter Reference to previous episode on chronotypes. Lucho’s blog post on neurotyping. Meredith asks: Overcoming Fears I’m a runner making the transition into being a triathlete, and I spent most of last year training for my first full Ironman (Wisconsin). I had the run portion under control from years of half and full marathons, […]
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3/1/2019 • 1 hour, 9 minutes, 2 seconds
HPN 4: ‘Hanger’ Problems, Fasted vs. Fed Adaptations, and Keto Runs (Yes, Those Runs)
Welcome to episode 4 of Holistic Performance Nutrition (HPN) with Julie McCloskey, registered holistic nutrition coach, and Tawnee, a certified sports nutritionist and holistic endurance coach. Anonymous male athlete asks: I am a 31-year-old man from Norway. The last years I have been running and trained for trail-marathons. I started my running for about 5 years […]
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2/20/2019 • 1 hour, 7 minutes, 40 seconds
ATC 280: Triathletes Seeking Love, Heart Rate for Half-Marathons, And Does Max Heart Rate Hold Any Significance?
Chris Asks: Ironman Looking For Love Thought you guys may have some fun with this one; and perhaps a little different than some of the other questions you get. Maybe. 35 year old single guy who loves a good endurance challenge (Ironman, Leadville, etc. à humble brag) I’d say I’m slightly better than average but […]
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2/15/2019 • 1 hour, 28 minutes, 34 seconds
Brad Kearns Pt 2: Take The Cold Water Plunge, Unlock Dietary Success, and Master Your Body at Any Age
This is Part 2 of our interview with Brad Kearns, for Part 1 click here to listen. In this show, we pick back up on the testosterone conversation from Part 1 of the show. Brad is the host of the Get Over Yourself podcast, professional speedgolfer, co-author to the Primal Endurance and Keto Reset Diet with Mark […]
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2/6/2019 • 52 minutes, 28 seconds
ATC 279: Winter Motivation, 5k Focus For A Marathon Boost, A Quad-numdrum, and More
Meagan says: Motivation Thoughts First of all, big fan of the podcast. I was listening to a couple of the recent episodes and the topic of motivation came up. I have been thinking about this a lot recently because one of my friends made a resolution to run a half marathon in May and has […]
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2/1/2019 • 1 hour, 21 minutes, 12 seconds
Brad Kearns Pt 1: Competitive Intensity for Longevity, Boost Testosterone By Minimizing Workout Stress, and Why You Need to Just Get Over Yourself
We are joined by Brad Kearns, host of the Get Over Yourself podcast, professional speedgolfer, co-author to the Primal Endurance and Keto Reset Diet with Mark Sisson, and a dude with a great sense of humor! Brad’s 2016 appearance on Endurance Planet, talking about his days as a pro triathlete and lessons learned. Behind Brad’s new […]
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1/23/2019 • 1 hour, 2 minutes, 20 seconds
ATC 278: How Bad is Zone 3, Preparing for Altitude, Strength Training for Triathletes, and more!
In the episode of Ask the Coaches with Brock and Lucho, we answer listener questions about: Is it bad to train in Zone 3, How to prepare for racing at altitude, what type of strength training is good for triathletes, and more!
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1/18/2019 • 1 hour, 19 minutes, 32 seconds
HPN 3: Curbing Sugar Cravings, Bladder Health, Nutrition For Surgery Recovery
Welcome to episode 3 of Holistic Performance Nutrition (HPN) with Julie McCloskey, registered holistic nutrition coach, and Tawnee, a certified sports nutritionist and holistic endurance coach. Rosalie asks: In the event this is within the scope of your show, here is my question: Hello, my name is Rosalie Davis. I am 50 years old, I […]
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1/9/2019 • 1 hour, 14 minutes, 54 seconds
ATC 277: Beginner Strength Training, Back to Back Racing, Core Strength for Endurance, Flipping the Triathlon, and more!
In this episode of Ask the Coaches, Brock and Lucho tackle listener questions about: Beginner Strength Training, Back to Back Racing, Core Strength for Endurance, Flipping the Triathlon, and more!
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1/4/2019 • 1 hour, 19 minutes, 19 seconds
Gary Dudney: How Mindfulness Can Elevate Your Training, Racing and Life – Fewer DNFs, More Satisfaction and Stress-Free Workouts
Gary Dudney, of Monterey, Calif., has been publishing articles on running, trail running, and ultrarunning for the past 20 years. His is the author of two books, The Tao of Running and The Mindful Runner, both of which you can buy on amazon by clicking the links. Gary was inspired to write these books from his own running adventures over […]
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