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.

Thank you for tuning in to this episode of Adaptation by Fire.

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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.

In this episode of Adaptation by Fire, Dr. Mani Alavi sits down with Dr. Chris Minson who provides a deep dive into the process of heat acclimation for athletes,

Key Takeaways:

1. Heat Acclimation Timeline: It generally takes 10 to 14 days of heat exposure, 60 to 90 minutes per day, to achieve full acclimation.

2. Long-Term Benefits: Consistent heat exposure over time can increase red blood cell mass and improve overall athletic performance, as well as recovery.

3. Heat Shock Proteins: Heat exposure can upregulate heat shock proteins, which may provide various benefits for the body.

4. Training Priorities: Before focusing on heat acclimation, it’s essential to prioritize overall training, nutrition, and recovery.

5. Active vs. Passive Exposure: Both passive and active heat exposure can be beneficial, but for athletes preparing for hot races, running in a hot environment is highly recommended.

6. Challenges of Humidity: Acclimating to humid conditions is more challenging due to the reduced ability to evaporate sweat. Dr. Minson recommends dry heat acclimations before exposure to high humidity.

7. Managing Hydromyosis: This condition, where the skin over sweat glands swells, can reduce sweat rate in humid environments.

8. Radiant Heat Impact: The sun's radiant heat can significantly affect perceived temperature, making it an important factor to consider during training and racing.

9. Cooling Strategies: Effective cooling during a race includes wearing loose-fitting, light-colored clothing, using ice packs, and splashing water on the skin. Pre-cooling strategies can also help lower body temperature before exercise.

10. Balancing Workouts and Acclimation: It’s important to separate intense workouts from heat acclimation sessions.

11. Elite Athlete Considerations: While elite athletes may benefit from combining intense workouts with heat exposure. .

Connect with Us:

• Follow Adaptation by Fire on Instagram: @fit.erdoc
• Email us at: doctor.apma@gmail.com for inquiries or to connect with our team.

In this episode of "Adaptation by Fire," we sit down with Simen Holvik, the first Norwegian to finish and win the grueling Badwater ultramarathon. Simen shares his unique journey of mastering heat acclimation, a crucial skill for anyone aiming to succeed in extreme conditions.

He dives into his comprehensive approach to heat training, which includes sessions in hot climates, the use of an infrared sauna, and meticulous analysis of his sodium levels. Simen also underscores the critical role of proper hydration and fueling during races, especially in scorching temperatures.

For those gearing up for hot races, Simen offers practical advice: incorporate a portable infrared sauna into your routine, follow up sauna sessions with cold showers or swimming, and train in environments that mirror race-day conditions. Tune in to hear how Simen's methods can help you prepare for your next challenge in the heat.

Contact Information:

• Simen Holvik:

  • Website: simenholvik.no
  • Instagram: @simenholvik

• Adaptation by Fire Podcast:

  • Email: doctor.apma@gmail.com
  • Instagram: fit.erdoc

In this episode of Adaptation by Fire, Dr. Mani Alavi sits down with Dr. Chris Minson, PhD, a leading expert in exercise physiology and heat science, to explore the fascinating world of human adaptation to heat and its significance for endurance athletes. Join us as we delve into:

• Human Evolution and Heat Tolerance: Discover how our ancestors evolved to thrive in hot environments through adaptations like increased skin blood flow and sweating.

• Heat Acclimation Explained: Learn about the process of heat acclimation, which involves gradually exposing oneself to hotter conditions. Dr. Minson explains the physiological changes that occur, such as increased plasma volume, improved sweat production, and a lower heart rate during exercise.

• Benefits for Endurance Athletes: Understand how these adaptations enhance thermal comfort and athletic performance, allowing athletes to excel in hot conditions.

• Cardiac Output and Performance: Dr. Minson discusses the role of cardiac output—heart rate multiplied by stroke volume—in improving athletic performance, and how heat training boosts plasma volume while altitude training increases red blood cell concentration.

• Heat Acclimation and Temperate Environments: Explore how heat acclimation can also improve performance in cooler climates by maintaining oxygen delivery to muscles through increased plasma volume.

• Individual Responses to Heat Acclimation: Learn about the variability in heat acclimation responses among individuals and the evidence that women can adapt just as well as men.

• Maintaining Heat Adaptations: Find out how heat acclimation can dissipate over time but can be quickly regained with subsequent heat exposure.

• Importance of Hydration: Emphasize the crucial role of hydration in thermoregulation and performance. Dr. Minson highlights the increased sweating rates due to heat acclimation and the negative impact of dehydration on performance.

• Myths about Bonk Runs: Debunk the myths surrounding bonk runs or rides without hydration or nutrition and understand why they do not provide significant benefits and can increase the risk of injury and fatigue.

Tune in to gain invaluable insights from Dr. Chris Minson, PhD, on optimizing your performance through heat acclimation, whether you're training for a marathon or pushing your limits in any endurance sport.

Contact Information:

• Podcast Email: doctor.apma@gmail.com
• Instagram: fit.erdoc

Specific Strength Training Exercises with Jason Fitzgerald

Episode Summary:

In this episode of Adaptation by Fire, Mani Alavi sits down with Jason Fitzgerald, the founder of Strength Running, to discuss the crucial role of strength training in running. The principal themes of the conversation are the importance of strength and resilience in running, the timing and frequency of strength training, the recommended core exercises for runners, tracking progress in both running and strength training, and the benefits of strength training for longevity and overall health.

Key Discussion Points:

1. The Importance of Strength and Resilience in Running

   • How strength training enhances resilience and performance.
   • The physiological and psychological benefits of being a strong runner.

2. Timing and Frequency of Strength Training

   • Optimal frequency: Strength training should be done about twice per week.
   • Ideal timing: Incorporating strength sessions on moderate or hard running days.

3. Recommended Core Exercises for Runners

   • Focus areas: Targeting weak areas such as hips, glutes, and hamstrings.
   • Essential exercises: Jason’s top core exercises for runners.

4. Tracking Progress in Running and Strength Training

   • Methods for tracking running progress: Race results, training mileage, and training journals.
   • Monitoring strength training progress: Consistency and gradual progression.

5. Benefits of Strength Training for Longevity and Overall Health

   • Long-term health benefits: How strength training promotes longevity.
   • Holistic health: The overall health improvements from consistent strength training.

Takeaways:

• Being strong and resilient is important for handling the demands of running.
• Strength training should be done about twice per week, ideally on moderate or hard running days.
• Core exercises should target weak areas of runners, such as hips, glutes, and hamstrings.
• Consistency and gradual progression are key in strength training.
• Tracking progress in running can be done through race results, training mileage, and keeping a training journal.
• Strength training not only improves running performance but also promotes longevity and overall health.

Titles:

• Effective Core Exercises for Runners
• Building Strength and Resilience in Running

Sound Bites:

• "Being strong and resilient means you can handle most things."
• "Building the habit and getting consistent is more important than finding the optimal day to lift weights."
• "Maintain one or two super easy or complete rest days for the week."

Resources Mentioned:

• Strength Running Website
• Jason Fitzgerald’s recommended exercises and training programs.

Connect with Jason Fitzgerald:

• Twitter: @JasonFitz1
• Instagram: @jasonfitz1
• Strength Running Podcast

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Join the Conversation:

• Follow us on Instagram: @fit.erdoc
• Send your questions and feedback to doctor.apma@gmail.com

Tune in to this episode for expert advice and practical tips on integrating strength training into your running routine for improved performance and long-term healt

In this episode of Adaptation by Fire, Mani Alavi sits down with Alfonzo Gonzalez Jr (Fonz), the head coach of Train Pegasus, a dynamic running community based in North Texas. They explore a variety of topics crucial for runners and coaches alike, including:

• Fueling for Success: The importance of consuming carbs during races for optimal performance.
• Heat Training: Strategies for training in hot weather and the unique benefits it offers.
• Coaching Challenges: The common hurdles coaches face, such as athletes not following training plans and the dangers of increasing mileage too quickly.
• Running Journey: Fonz's personal running story and the philosophy that drives his coaching methods.
• Balance and Recovery: The critical role of balance and recovery in a runner’s training regimen.
• Building a Community: The origins of Train Pegasus and the significance of fostering a supportive running community.
• Strength Training: How incorporating strength training can help prevent injuries and enhance performance.

• Community Support: The vital role of athlete and community support in achieving success.

Connect with Fonz and Train Pegasus:

• Website: Train Pegasus
• Instagram: @TrainPegasus

Stay connected with Adaptation by Fire for updates, new episodes, and exclusive content:

• Email: Reach out to us with questions, feedback, or guest suggestions at doctor.apma@gmail.com.
• Instagram: Follow us for behind-the-scenes content, episode highlights, and more at @fit.erdoc.
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