In this episode of Adaptation by Fire, Dr. Mani Alavi sits down with Maria Herr, MS, RDN, CSSD, LD, a registered dietitian and passionate runner, to explore the critical role nutrition plays in health and athletic performance. Together, they address common misconceptions about diet and emphasize the power of consistent, mindful eating habits.

Key topics discussed include:

• The essential role of macronutrients—protein, fats, and carbohydrates—in fueling the body for both daily life and athletic pursuits.
• Protein and carbohydrate recommendations for active individuals.
• The importance of complex carbohydrates and healthy fats for overall health and performance.
• How the body uses fat and carbohydrates during exercise, with insights on fat utilization during low-intensity workouts.
• Why fat adaptation and high-fat diets may not enhance performance in high-intensity racing.
• Practical tips for maintaining a nutrient-dense diet in a modern food environment filled with hyper-palatable, calorie-dense options.
• Small, sustainable dietary changes that promote better health and performance without restrictive eating.

Maria also shares her expert perspective on the state of nutrition in the country, highlighting the challenges posed by portion sizes and sedentary lifestyles. Tune in to learn actionable strategies for optimizing your nutrition, whether you're training for a race or striving for better health.

• Learn more about Maria Herr: Nutriworks, Inc. Staff Page
• Contact the Adaptation by Fire podcast: doctor.apma@gmail.com

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In this episode of Adaptation by Fire, Dr. Mani Alavi is joined by expert endurance coach Laura Norris for an in-depth discussion on two critical aspects of marathon training: periodization and athlete health. Laura shares her insights on structuring training programs using periodization, a method that divides training into distinct phases with specific goals. She explains why avoiding early race-specific work is essential to building a well-rounded fitness base and emphasizes the importance of VO2 max workouts and strength training.

The conversation also delves into the crucial topic of Relative Energy Deficiency in Sport (RED-S), a condition caused by low energy availability (LEA). RED-S occurs when an athlete’s energy intake doesn’t meet the demands of their physical activity, impacting performance and overall health. Laura and Dr. Alavi explore strategies to maintain proper energy balance, recognize symptoms of RED-S, and adjust training to prevent its negative effects.

Key Takeaways:

• Periodization: Divide training into phases, focusing on different goals to build fitness and peak at the right time.
• Avoid Early Burnout: Implement race-specific work later in the training cycle to prevent stagnation and injuries.
• VO2 Max Workouts: Regularly incorporate these for performance gains and improved health.
• Strength Training: Maintain a consistent routine, especially during the taper phase leading up to race day.
• RED-S and LEA: RED-S results from inadequate energy intake compared to training demands, leading to low energy availability.
• Energy Balance: Proper nutrition is key to supporting recovery, health, and peak performance.
• Recognize RED-S: Understand the signs—like fatigue, frequent injuries, and hormonal issues—and adjust accordingly to maintain athlete health.
• Rest and Recovery: Incorporate rest days and prioritize sleep and nutrition to optimize performance and long-term health.

Contact Information:
To learn more about Adaptation by Fire or to reach out for inquiries, follow us on Instagram at fit.erdoc or email us at doctor.apma@gmail.com.
You can connect with Coach Laura Norris and learn more about her coaching services at lauranorrisrunning.com.

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In this episode of Adaptation by Fire, Dr. Mani Alavi sits down with Dr. Duane Scotti, DPT, PhD, OCS, a physical therapist and running injury specialist, to break down the most common running injuries and share tips on how to prevent them. From patellofemoral pain syndrome (runner's knee) to IT band syndrome, shin splints, and plantar fasciitis, they dive deep into practical strategies to keep you running strong. Dr. Scotti emphasizes:

• The importance of strengthening the hip and glute muscles, especially the gluteus medius, to prevent knee and IT band issues.
• Why stretching the IT band is less effective than strengthening the surrounding muscles.
• How increasing cadence by just a few steps per minute can reduce overstriding and lower injury risk.
• The critical role of gradual training progression, shorter and quicker steps, and proper recovery to stay injury-free.
• The value of foot health, including stretching and activating the deep foot muscles.
• Why running isn't bad for the knees and actually offers tremendous physical and mental health benefits.

Dr. Scotti also debunks the myth that running damages the knees and highlights why a dynamic warm-up routine is essential for priming your body before hitting the pavement. Whether you're a new runner or a seasoned marathoner, this episode is packed with actionable advice to help you avoid injuries and enjoy your runs.

Key Topics Discussed:

• Patellofemoral pain syndrome (runner's knee)
• IT band syndrome and treatment strategies
• Shin splints and plantar fasciitis
• The role of hip and glute strength in injury prevention
• The importance of foot health and proper progression
• Myths about running and knee damage

Contact Information:

• Dr. Duane Scotti:
  Visit Dr. Scotti's website for more injury prevention tips and running resources at SparkHealthyRunner.com, explore his educational content at Learn.SparkHealthyRunner.com, follow him on Instagram at @sparkhealthyrunner, and check out his Healthy Runner podcast at Healthy Runner Podcast.

  
  

• Adaptation by Fire Podcast:
  Connect with us on Instagram at fit.erdoc or email us at doctor.apma@gmail.com.