Have you ever pushed yourself to the limit in a ride or race, only to be held back because you're struggling to breathe? You're not alone - as many as half of athletes face respiratory issues. During this episode of the Imperfect Progress Podcast, Dr. James Hull, a pulmonologist and Professor at the ISEH- the Institute of Sport Exercise and Health at UCL unpacks what athletes may be struggling with and why a diagnosis can be complicated. We'll explore the differences between asthma and exercise-induced laryngeal obstruction - EILO - and why the sensations and solutions differ. Dr. Hull shares how misdiagnosis can hamper athletic careers when the root cause goes unaddressed. And how conditions are influenced by factors like local pollution levels and lung infections. When you listen you'll gain tools to advocate for your own respiratory health evaluation. Proper diagnosis is key to treatment maximizing performance potential long-term. Don't let breathing hold you back - tune in to improve your understanding and keep advocating for yourself with this knowledge in hand. To learn more from Dr. Hull follow him @Breathe_to_win on X (Twitter). To learn more from me and get updates about podcasts, sports nutrition, and mindset, follow me on X (Twitter) @guzmannutrition, and here on LinkedIn and Instagram. If you haven't yet subscribed to my newsletter, head to anneguzman.com. You'll get more sports nutrition, sports science, and mindset insights to help you succeed in sports and life. Head to the footer of any page on my website and join over 500 athletes and active people in this curious and driven community today. Now let's step inside and learn how to breathe easier.

Osteoporosis, the "Silent Thief," erodes bones without a whisper. Whether you're an athlete or just cherish mobility, your bones are partners in every adventure. During this podcast we unveil the secrets of your skeletal strength, embracing aging gracefully and embracing life's potential. Your bones are always building and breaking down, shaping your strength, agility, and health. Your choices matter: what you eat, how you move, genetics, age – they all impact your bone health. Today, we dive deep with bone health expert Dr. Lora Giangregorio. She's a Professor in Kinesiology, a member of Osteoporosis Canada's Advisory Council. This isn't a dry lecture, but a practical exploration: What exercises truly bolster bone health?Does resistance training work after menopause?How does yoga fit in?Can vibration boards really make a difference?The importance of sports nutrition and energy intake for bones.And the silent impact of under-eating. We unravel a DEXA scan's significance, delve into osteoporosis rates among males, and spotlight the power of a holistic bone health approach. Plus, discover valuable resources to fortify your bone training journey. If you're active and you want to have that freedom to do all of the exercises you love for as long as you live, NOW is the time to pay attention to your bones. Prevention is everything. You can learn more from Dr. Giangregorio on twitter (now X) at: Giangregorio. Want to keep learning about sports nutrition, sports science and mindset!? Perfect. Follow me on X (twitter) , IG or LinkedIn and sign up for my monthly newsletter! I dig deeper into interesting topics and leave you with resources to learn more. Just head to Anneguzman.com and subscribe on the bottom of any page. I love hearing from listeners and newsletter readers so don't be shy! If there are topics you want to hear about, let me know. To support my podcast, please take a moment and head to my podcast on Apple and give this podcast a 5-star rating if you love it or any other episode! Please leave a review. It takes 2 minutes and can make a HUGE difference in getting my podcast out to more listeners. Thanks in advance I appreciate you! Please share this episode with family or friends who can benefit. Trust me, most people need to learn about bone health! It's not making front pages of the news! Until next time, remember, all progress is imperfect. Ride the waves when they come and keep moving when you are facing adversity. Trust that the universe gives you what you need. Everyone struggles. Don't believe social media. YOU DO YOU and know that I am rooting for you. Thank you for being part of this community.

Pro cyclist Haley Smith is no stranger to the cycling world. She's a force on two wheels, and vulnerability and her willingness to share her inner struggles is a super power in and of itself. If you struggle with confidence, are always comparing yourself to others, and obsess about watts per kilo or data, listening to conversation is guaranteed to help you loosen your grip a bit and enjoy the process of sport more. And isn't that the point of it all? During this powerful conversation Haley lets us into her mind as we unravel and discuss how she: Survived anorexia Builds confidenceMeasures progressUses data in trainingPlans to use her Sport Psychology degreePractices mindfulnessChanged her mindset about watts/kiloCame to realize that she is ENOUGHManages comparison to competitorsSets process goals and what they mean to her I've been waiting for this conversation because I knew it would be meaningful, helpful for others and authentic. I know that every athlete, coach, parent and person can take something away from Haley's insights that will help them to shift their process in sport and their mindset, tipping it towards a more positive direction. Understanding more about how Haley thinks makes it easy for me to understand why she's crushing. A big part of that is that she's found JOY in the process and sees beauty in the sport of cycling. You can follow Haley here. Before you jump in, if you would like to support me and this podcast, please take two minutes now and head over to Apple or Spotify and give my podcast a rating, leave a comment about what you thought of the episode! THIS REALLY HELPS PUSH THE PODCAST OUT to more listeners. I do this podcast to share quality information and conversations and I want as many people as possible to hear these important messages. THANK YOU IN ADVANCE! Follow me here: IG: ⁠⁠⁠@guzmananne⁠⁠⁠ and ⁠⁠⁠@imperferctprogresspodcast ⁠⁠⁠Twitter: ⁠⁠⁠@guzmannutrition⁠⁠⁠  LInkedIn: ⁠⁠⁠AnneGuzman ⁠⁠⁠ TikTok: @guzmananne. Interested in a podcast topic? Shoot me an email. Do you want to partner with my podcast as a sponsor? Contact me at Anneguzman.com and let's see if we align! Thank you for being a part of this amazing positive community and thank you for listening. Share this episode on your favourite social media platform and tag me! I love meeting listeners from across the world.

Are you tired of the frustration and disappointment of struggling to follow through on your habits? Have you ever experienced the pain of starting a new routine only to find yourself skipping days or abandoning it altogether? It's a disempowering cycle that leaves us wondering why we can't stay on track. During this podcast episode, I've had an enlightening conversation with renowned Neuroscientist and Psychologist Dr. Scott Frey. Join us as we dive deep into the realm of limiting self-beliefs and discover powerful tactics to help you finally break free from the cycle of unfulfilled habits. It's time to follow through and reach your true potential by beginning a transformative journey of habit-building success. Embark on Dr. Frey's captivating journey as a neuroscientist shaped by his upbringing by his incredible single mother who lived with Multiple Sclerosis. Dr. Frey's story is inspiring and a huge reminder that we can overcome self-limiting beliefs, create new habits, and intentionally change our lives. When you listen today you'll learn about: Overcoming obstacles with specific tactics for habit formation.Strengthening neural pathways to achieve your goals.Breaking free from self-limiting beliefs: and understanding the danger of absolute statements.Unveiling the power of imagery in the mind.The differences between the flow state of cycling and running and intentional meditation.Harnessing the power of your environment to stick to your habits.The science behind stroke recovery and learned disuse.Fascinating insights into the brain's adaptation after limb loss.The 30 day deal we made LIVE together to keep one another accountable!How you can connect with Dr. Frey and his new business to learn about his coaching for transformative results. This conversation moved me. It takes many different turns, and there's much to act on after you listen. You can learn more about Dr. Scott Frey and his business Cerebral Performance here. If you'd like to support me in my mission to amplify and translate science to active populations like you, please head to my podcast where you listen and give it a 5-star rating!  I would be super appreciative! This moves it up on the rankings, and this means MORE PEOPLE GET CREDIBLE SCIENTIFIC INFO! You can find it here on Apple or here on Spotify. If you're here listening you have a hunger for knowledge! There's more to learn from my monthly newsletter. Visit Anneguzman.com, swiftly scroll to the bottom of the page, and seize the opportunity to subscribe to my exclusive monthly Performance Hub Newsletter. Join an elite community of 500+ passionate athletes, practitioners, and coaches who stay ahead of the game by embracing the latest sports science insights every month. Your voice matters too! Share your desired topics, and I'll curate content that truly resonates with your interests. Email or message me about what you're keen to learn. Become a part of this transformative community today. I look forward to seeing you in the community. Follow me on my social platforms to keep learning and being inspired to be your best. Like what you're learning and hearing? Tag me! IG: ⁠⁠⁠@guzmananne⁠⁠⁠ and ⁠⁠⁠@imperferctprogresspodcast ⁠⁠⁠Twitter: ⁠⁠⁠@guzmannutrition⁠⁠⁠ LInkedIn: ⁠⁠⁠AnneGuzman ⁠⁠⁠TikTok: @guzmananne. And with that, let’s jump inside the podcast and build some lasting habits!

How can under eating, over exercising, high stress events and losing your period as a result, potentially contribute to poorer heart health? The science is surprising and it isn't being talked about enough. My guest today sheds light on all of these. It's important information that's not getting out to many athletes and coaches. Today’s guest Dr. Chrisandra Shufelt is an expert in women’s heart health and menopause, Dr. Shufelt is Professor and Chair of the Division of General Internal Medicine, Senior Consultant at the Mayo Clinic Women’s Health, and Associate Director of the Women’s Health Research Center at Mayo Clinic in Jacksonville, Florida. Dr. Shufelt is awomen’s health internist with fellowship training in vascular biology and women’s health and a certified menopause practitioner. She’s the immediate past president of the North American Menopause Society where is now on the board of trustees. Her NIH-funded research focuses on young women with hypothalamic amenorrhea evaluating the impact on immune and vascular health. During this podcast we discuss: The effect of early and late onset of a female's first period on future heart health. How losing your period from over exercise, under nutrition or high stress events could impact bone health.  How estrogen impact vascular health and how this can impact your performance as an athlete. Early and late menopause, hormone replacement guidelines and considerations. Hormone replacement for bone health in young female athletes with amenorrhea. Prevalence of amenorrhea in athletes. Estrogen throughout your lifespan and how this relates to heart health. Dr. Shufelt's NEW STUDY and how to join because she is recruiting athletes NOW. There's so much to learn in this episode. EVERYONE should listen, male or female, coach, parent or athlete. To learn more about Dr. Shufelt's study (women 18-40 who have missed more than 3 periods in a row due to stress, over exercise or under nutrition) call the study coordinator at this number: 904-953-9805. You can follow Dr. Shufelt on twitter here: https://twitter.com/cshufeltMD If you're here listening you're hungry to learn, whether it's for health, performance or both. That means you should head over to Anneguzman.com, scroll to the bottom of the page and subscribe to my monthly Sports Science Minute newsletter! Join 500+ athletes, practitioners and coaches who are learning the latest in sports science monthly. Have topics you'd like to hear about? Email me! Follow me on my social platforms to keep learning and being inspired to be your best. Like what you're learning and hearing? Tag me! IG: ⁠⁠@guzmananne⁠⁠ and ⁠⁠@imperferctprogresspodcast ⁠⁠Twitter: ⁠⁠@guzmannutrition⁠⁠ LInkedIn: ⁠⁠AnneGuzman ⁠⁠TikTok: @guzmananne. If you'd like to support me in my mission to amplify women in science and translate science to active populations like you, please head to my podcast where you listen and give it a 5 start rating!  I would be super appreciative! And with that, let’s jump inside the podcast!

Welcome to episode 31 of the Imperfect Progress Podcast! On today's podcast I had the pleasure of speaking with Dr. Meagan Wasfy, a sports cardiologist and echocardiographer at the Mass General Hospital Brigham, Massachusetts. Dr. Wasfy completed her undergraduate degree is from Harvard College and medical degree from Harvard Medical School. She serves as team cardiologist for Harvard Athletics and co-medical director for the Boston Athletic Association. Her research focus is on optimizing the clinical utilization of cardiac imaging and exercise testing in athlete patients, with an emphasis on sex-based differences. She’s also an avid runner herself and has extensive experience working with endurance athletes, as well as the NFL and also the general population in relation to heart health. Dr. Wasfy and I discussed heart health, aging, and endurance athletes. When you listen, you'll learn about: How menopause can affect our risk of heart disease.Why endurance athletes are not invincible to aging and heart health issues.Preventing sudden cardiac arrest in young and masters athletes - what can be done?Atrial fibrillation and endurance athletes. Which sex is at higher risk?The optimal level of exercise for improved health.Is extreme exercise good for heart health?CPR - why we should all learn it.How wearable technology can be an asset to cardiologists.Which age group wearable technology is not useful for and why. Tune in to learn more about these important topics! After this episode, I am taking my movement seriously, and every bit counts towards my heart health. To learn more about Dr. Wasfy follow her here on Twitter today! If you’re not signed up for my monthly newsletter about all things sports nutrition, sports science and mindset, head over to ⁠Anneguzman.com⁠ now and subscribe. I dive deeper into podcast topics and share resources for those who want to learn more. I’m also very open to hearing from you the listeners about topics you’d like to learn about in my newsletter! Join the 500+ other members of the community today! If you love what you see please share it with friends on social media or by email. Did you learn something interesting? Share it on social and tag me! IG: ⁠@guzmananne⁠ and ⁠@imperferctprogresspodcast ⁠Twitter: ⁠@guzmannutrition⁠ LInkedIn: ⁠AnneGuzman ⁠TikTok: @guzmananne. If you'd like to support me in my mission to amplify women in science and translate science to active populations like you, please head to my podcast where you listen and give it a 5 start rating!  I would be super appreciative! And with that, let’s jump inside the podcast!

Welcome! Today's episode is about all things carbohydrates, insulin and blood sugar, at rest or during cycling and other endurance exercise. My guest Dr. Javier Gonzalez is deeply invested in research in the area of Nutrition and Metabolism and has over 159 papers published in the field. He's deepling interested in understanding human fuel use, specifically how we obtain fuel from our diet, how we burn fuel during exercise, and how we store fuel when we have more than we need. As a Professor at Bath University Dr. Gonzalex also consults with sports teams and industry and he himself participates in cycling, putting his science into motion! If you eat carbohydrates during an intense bike ride do you think you will 'spike;' your blood sugar? If so, press play and start listening. I loved this conversation! Here's some of what you'll learn during this episode: · The basics of sugar, carbohydrates, and the roles hormones such as insulin, glucagon, and catecholamines in regulating blood sugar during  exercise.· How carbohydrate intake during exercise impacts blood sugar and insulin, which may surprise you!· Insulin sensitivity and resistance, and how they play into our overall health and can change in response to different factors, including endurance exercise.· Differences in glycogen storage and use (carbs stored in muscle and liver) between untrained vs trained endurance athletes.· The different types of sugars (glucose, sucrose, fructose) and how the body is able to absorb these, and in what amounts.· Carbohydrate intake on the bike during and after training and why the TYPE of sugars you ingest can matter depending on your context.· Why competitive and elite cyclists perform best on a high carbohydrate diet.· The limitations of relying on body fat as fuel for competitive cyclists.How Dr. Gonzalez navigates imperfect progress and adversity in his own life (great answer!). There's a lot more to this conversation but those are some of the key areas we touch on. You'll also learn about what types of carbohydrates help you recover the quickest and examples of carbohydrates to eat on the bike/run and why multiple types of carbs is important for training that lasts more than 90 minutes. This is a good one! I’ve been waiting to find the right person for this topic for some time. I hope you enjoy it as much as I did. If you’re not signed up for my monthly newsletter about all things sports nutrition, sports science and mindest, head over to Anneguzman.com now and subscribe. I dive deeper into podcast topics and share resources for those who want to learn more. I’m also very open to hearing from you the listeners about topics you’d like to learn about in my newsletter! Join the 500+ other members of the community today! If you love what you see please share it with friends on social media or by email. Did you learn something interesting? Share it on social and tag me! IG: @guzmananne and @imperferctprogresspodcast Twitter: @guzmannutrition LInkedIn: AnneGuzman TikTok: @guzmananne. If you'd like to support me in my mission to amplify women in science and translate science to active populations like you, please head to my podcast where you listen and give it a 5 start rating!  I would be super appreciative! And with that, let’s jump inside the podcast!

Bone injuries can end your athletic season and even your athletic career - yet bone is often an after thought. If you're having repetitive bone stress injuries, there are likely other things going on with your nutrition and training that need further investigation. It's never too late to intervene with bone health. As a cyclist, poor bone health can often go unnoticed due to the non weight bearing nature of the sport. It's often not until someone crashes, and gets a bone density scan as a result, that poor bone health is revealed. Today podcast guest Dr. Eimear Dolan and I dive many topics around cycling, running and bone health. Dr. Eimear Dolan, is an exercise physiologist and sports science researcher out of University of San Paolo, Brazil. During this conversation Dr. Dolan walks us through the role of bone in our bodies,  discusses factors associated with cycling and endurance sports that could be problematic for bone health and how athletes and coaches can take action to prevent bone loss. In this podcast you'll learn what signs to look for that may indicate potential bone health concerns and learn about the power of nutrition and certain types of exercise in building and maintaining healthy bone mass. You'll also learn: The importance of bone in youth and teen years. Nutrition strategies you should consider around training hours. What is osteoporosis and osteopenia?  How could  poor bone health impact my cycling performance? Are calcium losses through sweat a concern? Gain actionable tips that you can start putting into motion today.  Subscribe to my newsletter at Anneguzman.com, on the footer of any page and you'll get a monthly newsletter with additional links to resources where you can learn more about the topic of the month! You'll also be kept up to date on any sports nutrition promotions, new courses and deeper dives into podcast topics. If you're keen to learn more about your health from the INSIDE OUT, be the first to take advantage of my partnership discount Inside Tracker! You can get 20% off the ENTIRE STORE right now. Go to insidetracker.com/GuzmanNutrition for your exclusive discount code today! InsideTracker takes a personalized approach to health and longevity from the most trusted and relevant source: your body. InsideTracker was created by experts in aging, genetics, and biometric data from Harvard, Tufts and MIT. InsideTrackers provides personalized health analysis and clear recommendations plus an action plan on how to live healthier longer. InsideTracker can also calculate your biological age, the rate at which you’re aging, compared to your chronological age, as well as ways to lower your biological age. The thing I love most about InsideTracker is they give you recommendations on things you can control to optimize your health - like food, supplements, workouts and other lifestyle choices. They have an amazing new resource for clients which includes FREE courses that help you get a better understanding of what blood markers are, what the numbers mean and HOW to use the information you'll get from your personalized action plan from InsideTracker. To learn more about Dr. Eimear Dolan you can follow her here on twitter: Eimear Dolan. Like what you're learning? Give it a shout out on social and tag me: IG guzmananne, Twitter - guzmannutrition LinkedIn: Anne Guzman TikTok: Guzmananne

Caffeine, America's most popular drug. More than 85% of Americans drink at least one caffeinated drink per day.  But for athletes, caffeine is a drug that's not restricted by WADA, which means athletes can use it and reap the benefits in their sports nutrition plan. I know what you're thinking, my coffee is a drug!? I know, that sounds strange, but indeed it is! Ever skip a few days? Withdrawals! If you do use caffeine  to improve performance, whether on your bike, mountain biking, gravel cycling are you getting the most out of it? Do you know what dose has been proven to be effective? What the optimal timing of intake should be? Whether that timing differs between coffee, supplement capsules or caffeinated gum? What about habituation? Do you need to cut back on coffee pre race to get the BEST bang for your buck? Do your genetics impact whether or not you'll get a performance effect from caffeine?  What about caffeine consistency between coffees? Is it generally consistent if you drop in at your local coffee shop?  These are all questions you'll need answers to if you want to use caffeine as a performance enhancer. So to get you the science, I found a top expert on the topic,. Dr. Bryan Saunders is a researcher who studies out of University of Sao Paulo Brazil. He has an extensive background in sports science and received his PhD from the University of Nottingham. He's researched caffeine, beta alanine and sodium bicarbonate deeply and he's also an avid cyclist.  In other words he LOVES COFFEE (and tea!). During this podcast you'll learn the answers to all of the questions above and a lot more including how caffeine exerts it's physiological effects on your body and how it could work into your cycling nutrition plan.  Dr. Saunders was a pleasure to speak with and I hope you learn everything you need during this podcast. If not, tag us on social media and ask your questions, we will be sure to reply back. You can tag us on IG @guzmananne and Dr. Saunders @drbryanbeard, and on Twitter @guzmannutrition and @bicycle_brian. Head over to Apple or Spotify and help support my podcast by giving it 5 STAR RATING IF YOU LOVED IT! It really helps. THANK YOU! If you're keen to learn more about your health from the INSIDE OUT, be the first to take advantage of my Black Friday discount with Inside Tracker! Between now and November 30th you can get $200 off the ultimate plan or 34% off the ENTIRE STORE! InsideTracker takes a personalized approach to health and longevity from the most trusted and relevant source: your body.  Go to insidetracker.com/GuzmanNutrition for our exclusive discount code today! InsideTracker was created by experts in aging, genetics, and biometric data from Harvard, Tufts and MIT. InsideTrackers provides personalized health analysis and clear recommendations plus an action plan on how to live healthier longer. InsideTracker can also calculate your biological age, the rate at which you’re aging, compared to your chronological age, as well as ways to lower your biological age. The thing I love most about InsideTracker is they give you recommendations on things you can control to optimize your health - like food, supplements, workouts and other lifestyle choices.  From now until November 30, get 34% off the rest of the store. Just go to insidetracker.com/GuzmanNutrition.

Don't make the mistake of believing the hype.  It could cost you your bike race. Scroll Instagram for 5 minutes and you'll be inundated with diet and sports nutrition advice. Unfortunately a lot of it is BS. The reason I do this podcast is to bring you quality information from credible sources, so you don't have to learn everything the hard way. This conversation does exactly this. My podcast guest is Eric Bustillo. Registered Dietitian, personal trainer, CrossFit coach and RD to many special forces athletes. Today we shed light on some sports nutrition myths that just don't seem to want to die. Here's what they are: 1) Intermittent Fasting and weight loss. 2) Eating carbohydrates at night will make you gain weight 3) RED-S (relative energy deficiency in sport) only relates to females 4) Caffeine is dehydrating 5) Training fasted means you burn more fat and therefore lose more body fat 6) BCAAs are an important part of an athlete's sports nutrition regime It's easy to understand why this gets confusing. There are lots of "sciency" sounding posts out there and Twitter gets way more air time than science! But rest assured, what you hear today is not pseudoscience. When you're training hard and the difference between good and great is nutrition, you want to know that you're executing optimally. Otherwise you may be leaving power behind that you'll need to get over steep hills, make a break , win a finish sprint. or get through a CrossFit session. Eric is a compassionate person and this comes across in our conversation. So let's jump inside and get the facts, while also hearing a healthy attitude we can all consider towards eating and exercise, besides the one that suggests we need to "burn off our dinner" or "earn a meal." First a note on my amazing podcast sponsor Inside Tracker! There’s nothing more powerful than understanding WHY you feel great and why you feel sub par. To live that healthiest life it’s important to know what’s happening inside your body. One person may feel stellar at 45 another may not, and our lifestyles, genetics and nutrition can all contribute to this. Inside tracker goes beyond your annual blood work.  What do they do?  They analyze your blood, DNA and fitness tracking data to help you recognize where you’re doing amazing and where you need improving. They use a personalized system designed to help you live your most vibrant life, slow down the aging process and as a result, extend your health span. The system is created by leading scientists in aging, genetics and biometrics. How do they help? After analyzing your blood they provide you with a daily action plan with personalized guidance on the right exercise, nutrition and supplementation where needed. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out. For a limited time, get 20% off the entire InsideTracker store. Just go to inside tracker dot com forward slash Guzman Nutrition. That’s inside tracker dot com forward slash Guzman Nutrition. insidetracker.com/guzmannutrition. Now let's enjoy this amazing podcast conversation! Misinformation is everywhere. I'm here to give you legitimate information backed by science.

Olympic cyclist Ruth Winder knows a thing or two about bike racing, cycling culture and what it takes to be one of the best cyclists in the world. Ruth has won stages and the GC in some of the most prestigious races on the World Cup circuit. Like most athletes, she's no stranger to adversity . In today's podcast Ruth shares some important lessons she's learned over the last 15 years on the road and track circuit. Ruth shares her story around relative energy deficiency in sport (RED-s) , how she ended up consuming too few calories, how it backfired and what she did to turn this situation around. and come back strong.  We also talk about the importance of advocating for yourself as an athlete and how Ruth listened to her gut and sought help when she felt things didn't make sense. Ruth speaks to the importance of not just listening to people in power because they are in power and how we need to question authority and make our own decisions as athletes. These are important lessons for us all in life and in sport. I spoke to Ruth about her transition into gravel cycling, how she's handling the change of intensity in life and what she's working on to keep busy. WOW Ruth has a lot on the go and a very cool new business venture that she unveils in detail here today. I think we can expect a lot from Ruth in the coming years. Any athlete will appreciate Ruth's candor during our podcast conversation. If you've ever wondered what it's like to race in Europe, win the nationals solo by meters, transition from a full time professional cycling career to a more balanced career that includes the muddy gravel scene, Ruth walks us through it all.  You can find Ruth on Twitter and Instagram and follow her new business venture here. Thank you so much for listening. You can support my podcast by subscribing, sharing it with friends and supporting my sponsor Inside Tracker. Inside Tracker helps you improve your health from the inside out. Head over to this link today and get 20% off the entire website. Find out how you're aging from the inside out and add Inner Age 2.0 to any purchase. Head to insidetracker.com/guzmannutrition today, optimize your health and make this year your most powerful and consistent yet. Please take a moment and head to Spotify or Apple and rate my podcast and subscribe. It's a huge way to support me and this podcast and would mean the world to me. On a mobile, click on the 3 dots on the top right hand corner of either platform where you'll see "follow" or "rate this podcast." For Apple, scroll down past the episodes to drop a star rating today. Ring my bell on Spotify to get notified of new episodes! To learn more about RED-s and meeting your energy needs as a cyclist, sign up for my next newsletter on the footer of any page at Anneguzman.com.

Everyone's talking about creatine and rightfully so. As the most proven sports nutrition supplement on the market, it holds a lot of clout and can be an asset to both your performance and health span. It may even benefit your road biking or gravel cycling! There's a lot of new research around creatine, and I wanted to make sure you were up to date, so I invited expert Dr. Scott Forbes onto the podcast to answer some important questions. Dr. Forbes is an associate professor in the department of Physical Education Studies at Brandon University and an adjunct professor in the faculty of Kinesiology and Health Studies at the University of Regina. He's a certified sport nutritionist (ISSN) and a clinical exercise physiologist and high performance specialist through the Canadian Society for Exercise Physiology (CSEP). Dr. Forbes and I dig into a lot of interesting areas today, including creatine biology and physiology 101, so you can gain a solid understanding of what it is, how we make it, how our bodies use it and how it provides energy. We peel the layers back on the following topics and do some myth busting. Dosing strategies (3!)Creatine for vegans and vegetariansCreatine in your plant based burger?How long creatine stays in your musclesCreatine and bone health NEW!Can creatine help ultra endurance athletes preserve explosiveness?Can creatine improve carbohydrate storage for cyclists?Creatine and dehydration - myth busting If you have any questions comment on your favorite social media platform and tag me and Dr. Forbes. I'm on Twitter and IG and on LinkedIn. You'll find Dr. Scott Forbes (Dr. Creatine!) on IG at Scott_Forbes_PhD and you can also read more if his research here on Research Gate.  If you're keen to learn more about your health from the inside out, check out my podcast sponsor Inside Tracker! This is more than your annual blood test. Inside Tracker analyzes your blood, DNA and fitness tracking data to help you recognize where you’re doing amazing and where you need improving. They use a personalized system designed to help you live your most vibrant life, slow down the aging process and as a result, extend your health span. The system is created by leading scientists in aging, genetics and biometrics. How do they help? After analyzing your blood they provide you with a daily action plan with personalized guidance on the right exercise, nutrition and supplementation where needed. They were super accommodating because I have a 5 year old who needs to get to camp and I have work to start and they came at 7:20am to help make it happen. Add Inner Age 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out. For a limited time, get 20% off the entire Inside Tracker store. Just go to insidetracker.com/GuzmanNutrition. Don't miss it! Thank you for listening and being a part of this community. To be updated on episodes head over to Imperfect Progress at Apple or Spotify and SUBSCRIBE today. Along with supporting my sponsor this is the best way you can support me and this podcast. I appreciate you!

There are a lot of devices and apps measuring your body's physiological data on the market, but can they really help you recover and perform better?   Heart rate variability (HRV) is getting a lot of attention these days, as are metrics that measure 'recovery' and stress. I wanted to get clear on the differences between these data, how athletes can use them, how accurate they are and what the most accurate devices and apps on the market are. To make sure I got the straight facts, I reached out to Dr. Marco Altini who has been working in the HRV space for over a decade. He's on the board for OURA ring, has worked with Strava and has his own app HRV4Training.com as well. I'd read several of his studies and was impressed with his background that integrates both computer science and exercise physiology. Add to that, he just ran his first 100km race and gets what it means to be an athlete.  You've come to the right podcast to learn about what HRV is, how to interpret the numbers you read, why you shouldn't compare your HRV to anyone else's, how accurate the data really are, what can throw the numbers off, how nutrition and sleep can impact HRV, how HRV and heart rate differ and why one is a more telling metric than the other, how the menstrual cycle impacts HRV, when to measure your HRV and what improvements need to be made to make the data you receive even better.  If you've been confused about this topic, get your pen and paper out because in this podcast we've simplified it as best as possible. Also, sign up for my newsletter at the bottom of any page at AnneGuzman.com because I'll be recapping HRV 101 in writing for you there too. Let me know what you thought and leave a comment at Apple or Spotify or tag me on your favorite social media platform. I'm @guzmannutrition on Twitter and @guzmananne on Instagram. If you're keen to learn more about your health from the inside out, check out my podcast sponsor Inside Tracker! This is more than your annual blood test. Inside Tracker analyzes your blood, DNA and fitness tracking data to help you recognize where you’re doing amazing and where you need improving. They use a personalized system designed to help you live your most vibrant life, slow down the aging process and as a result, extend your health span. The system is created by leading scientists in aging, genetics and biometrics. How do they help? After analyzing your blood they provide you with a daily action plan with personalized guidance on the right exercise, nutrition and supplementation where needed. They were super accommodating because I have a 5 year old who needs to get to camp and I have work to start and they came at 7:20am to help make it happen. Add Inner Age 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out. For a limited time, get 20% off the entire Inside Tracker store. Just go to insidetracker.com/GuzmanNutrition. Don't miss it! Thank you for listening and being a part of this community. To be updated on episodes head over to Imperfect Progress at Apple or Spotify and SUBSCRIBE today. Along with supporting my sponsor this is the best way you can support me and this podcast. I appreciate you!

Turmeric, it's more than just a spice to add flavor and color to your cuisine. In fact the evidence is starting to accumulate that turmeric reduces inflammation, improves  athlete recovery and can be as effective as Tylenol (paracetamol) in reducing osteoarthritis pain.  I started using turmeric after a good friend recommended I try turmeric ginger shots a year ago. I was admittedly skeptical, but he swore it had significantly reduced his joint pain. As someone who lives with chronic neck pain, I was intrigued. I started to learn that there were some data on turmeric and it's powerful capabilities and I wasn't alone in my experience. Although my experience is only anecdotal, I've noticed my improved post cycling recovery. Turmeric falls more into the alternative medicine category, and it was important to me that I find an expert on the topic, since credibility is key for all of my podcasts. I was fortunate to have previously met Dr. Ravi Mohan and was able to invite him onto the podcast. Dr. Mohan is a practicing physician in Canada. He has his PhD from Oxford University in Exercise Physiology and he has first hand experience in the benefits and turmeric as well as research on turmeric which he continues to do today. Here are some of the things you'll learn today when you tune into the podcast: The difference between acute and chronic inflammationHow turmeric impacts inflammationPros and Cons of different types of turmeric supplements (liquids/powder/extract/)How to juice turmeric for optimal bioavailabilityHow often do you need to consume it?What did studies on the NHL players show? What dose where they taking and how often?Athletes and acute inflammation. Do we want to dampen it?Does black pepper improve bioavailability?Why combine ginger with turmeric? What are the benefits?Prevention vs the band-aid approachDr. Mohan's thoughts on imperfect progress? Listen to what he has to say about his health, overcoming adversity and the importance of excellent relationships. Thank you for being a part of this learning community. If you found this useful please share it with friends and on your favorite social media platform. You can tag me @guzmannutrition on twitter or @guzmananne on IG and find me on LinkedIn at Anne Guzman or Nutritionsolutionsanneguzman.com here on FB. Learn more about Dr. Mohan and Root Rescue Wellness below. Root Rescue Wellness Website: https://rootrescuewellness.com/pages/about-us Instagram: https://www.instagram.com/rootrescuewellness/ Shop for turmeric/ginger shots, teas +++ here:: https://rootrescuewellness.com/#shopproducts

Every year athletes drop out of races because the heat beats them down. It's a hard pill to swallow after all of that training you've put in, to have to DNF. But it doesn't have to be that way. Heat adaptation is a powerful performance tool that even the best in the world aren't implementing, but they should be. The proof is in the science and the many Olympians who have put it to the test. In this podcast episode I had the privilege to speak with Environmental Physiology expert Dr. Stephen Cheung. Dr. Cheung has been instrumental in preparing many athletes for Olympic games including the Tokyo Olympics and Doha World Championships, where the heat was guaranteed to be a factor. Dr. Cheung is a Professor and Senior Research Fellow in the Department of Kinesiology at Brock University. He was also Canada Research Chair in Environmental Ergonomics from 2007-2017. He's also the author of several books including the Science of Cycling and Environmental Exercise Physiology  With over 25 years of research in Environmental Physiology, he is known worldwide for his expertise and has collaborated with other world renowned scientists in this space. Dr. Cheung has worked in the field with numerous elite level athletes including Olympian Amber Neben, who helped prepare for the high temperatures which were well anticipated at the Tokyo Olympics. Here are some of the things we cover during our conversation and time stamps: Definitions of heat acclimation, acclimatization and habituation (9:55)Why are high temperatures bad for performance? (14:30)Heat and neuromuscular function (17:00)How does heat affect cognitive function and decision making? (22:25)How do we get rid of heat? (28:00)What is cardiac drift and how does can it affect our performance? (30:15-33:30)Managing sweat losses. How much is too much loss? (33:40)What's the best was to prepare for the heat? (36:15)What does heat adaptation involve? Steps. (37:25)Are there sex differences in adaptation duration? (44:45)How do I time my heat adaptation plan? (47:55)How do you know you are getting hot enough during adaptation? (1:04:21)Are all forms of heat exposure the same (hot vs hot and humid)? (52:35)How does heat adaptation impact your thirst mechanisms? (1:08) Remember, a LOT of your competitors will NOT undergo a heat adaptation protocol, so by doing so, you may really surprise yourself on race day! You'll be FLOORED when you hear the percentage of athletes who didn't heat adapt for the 2019 Qatar World Cycling Championships. Shocking! Remember, you can't make up for all of the ramifications of the heat with a cold water bottle, you really need to invest the time and do the work. That's what it takes to beat the heat. I love reading your comments! Please share a comment on the podcast or on your favorite social media platform and tag me on twitter @guzmannutrition or IG @guzmananne! I love sharing comments with listeners and posting them in IG stories. Share your NUMBER 1 learning and you may just help one person out there learn something important. This is what it's all about. Share this episode now with any athletes, coaches or friends who may benefit! Stay tuned for some interesting episodes on inflammation and training technology. See you in the pod!

Over the last decade, more research has focused on the benefits of exercise in alleviating and treating depression and anxiety. I had the incredible opportunity to speak with Neuroscientist Dr. Jennifer Heisz about this topic today. Dr. Heisz is an Associate Professor in the Department of Kinesiology at McMaster University and directs the Neurofit Lab. She received her Ph.D. in Cognitive Neuroscience and completed her Postdoctoral Fellowship in Brain Health and Aging at the Rotman Research Institute.  Today we discuss how the pandemic has impacted global levels of depression and anxiety, what it feels like to struggle with either mental health disorder. Dr. Heisz shares her own story and struggles with anxiety and depression and this includes her journey to starting exercise and even an incredible story about a mid triathlon panic attack and how she managed to finish her event and learn from it. Dr. Heisz walks us through the science of depression, how it affects our brain biology, how antidepressant medications work, what antidepressant resistance is, what types, duration, and intensity of exercise we should do to derive the benefits for mental health, how to overcome barriers of low motivation and a lot of other very interesting topics that help us understand how stress and inflammation play a role in mental health. Dr. Heisz is an incredible woman. She is courageous and vulnerable and strong. It is a gift to have this conversation with her. I hope that you enjoy our discussion as much as I did. To learn more about Dr. Heisz and her new book Move The Body Heal The Mind, skip over to my website Anneguzman.com where I link to her book, her Nuerofit Lab and her contact links on Twitter and Instagram. Please hop over to my podcast on Apple or Spotify and rate it. I would be super grateful as it helps the podcast get more listeners and that means these important messages reach more people and hopefully help more people. Also, leave a comment about what you liked so other listeners can learn about the podcast. I love sharing comments on social media. Tag me and follow me on your favorite social platform. I'm @guzmannutrition on Twitter and @guzmananne on IG. If you are interested in being a podcast sponsor, please email me at guzmannutrition@gmail.com. I would love to work together if it makes sense for both of us. Thank you for being a part of this community.  Until next time, keep moving forward and remember that progress looks different for everyone and it's rarely linear and always imperfect. Keep on moving. Anne

Ever wonder why you're not recovering as quickly as you used to, why your joints feel a bit more "crickety," and why your training routine isn't bringing you the returns it used to? With age, our bodies change and our muscles change. We must understand what to tweak to best manage our changing bodies and keep them strong and resilient. I reached out to Dr. Stuart Phillips to discuss the topic of muscle loss related to aging, how this can impact our functionality and quality of life, and what we can do about it. Dr. Stuart Phillips is a Professor in the Department of Kinesiology and a member of the School of Medicine at McMaster University. He's also the Director of the McMaster University Physical Activity Centre of Excellence (PACE). His research is focused on the impact of nutrition and exercise on skeletal muscle protein turnover. In addition, he has a keen interest in diet- and exercise-induced changes in body composition, particularly in older persons. During the conversation we touch on so many interesting topics including but not limited to: Muscle and joint changes with age - What causes it? What can you do?Hormonal changes with age - testosterone, growth hormone, estrogen - are supplements and pharmacological therapies beneficial? Risks?Mitochondrial changes with age - is there something to aging and improved endurance?What type of strength training we should incorporate as we age and why.Protein intake with age - how does it change and what should we do?Protein quality - can I get what I need from vegetarian protein?The power of community, spirituality, and exercise snacks.Dr. Phillips speaks about his path to where he is today and his thoughts on the imperfect process of life and trusting the process. Thank you so much for listening. Please share this with your friends on your favorite social media platform and tag me @guzmannutrition on Twitter or @guzmananne on IG, and Dr. Phillips is @mackinprof on both Twitter and IG.  I would be super appreciative if you could head over to Apple Podcasts and rate this podcast (scroll down to the bottom where the 5 stars are). Ratings are important for getting more people to listen to the podcast, and the reason I do this podcast is to help translate the science from my amazing guests so that it can reach more people in an accessible format. More ratings equal more people learning and that means more people staying healthy and navigating this imperfect thing we call life! Also please click the SUBSCRIBE button while you're there and leave a comment about what you thought about the episode.    Check out my Bone Health for Cyclists Course here!

"As ketone levels go up, ketones themselves inhibit their own production. When you drink an exogenous ketone and you elevate the ketones in the blood, you're going to be in the short term, blunting that fat release, that lipolysis component."  Dr. Brianna Stubbs If you're an endurance athlete on the internet, there's little doubt you've stumbled across a conversation about ketogenic diets and ketone supplements, and you may have left more confused then when you arrived. That's because there are a lot of myths floating around  and recommendations not based on sound evidence. I wanted to bring clarity about the differences between supplements, the data behind supplements for both performance and brain health, the required dosing to see any effect, if there is one to be found, and whether or not this is a sound investment for someone whose curiosity is peaked. To bring you reliable information, I reached out to Dr. Brianna Stubbs. Dr. Stubbs is a world expert in exogenous ketone metabolism and its implications for performance, resilience and health-span. She completed her PhD in Metabolic Physiology at the University of Oxford, and while completing her studies, she competed on the British International Rowing Team, and was a two-time World Champion lightweight athlete. Dr. Stubbs is currently Lead Translational Scientist at The Buck Institute for Research on Aging, where she's part of a team focused on developing our understanding of ketone biology, the metabolic effects of novel supplemental ketones, and their role in healthy aging. Today we dive into a lot of topics related to ketones and ketogenic diets included but not limited to: What's the difference between nutritional ketosis from a ketogenic diet and ketosis from consuming supplements.How does the body make ketones and how do ketone supplements impact that process?What dose of supplements is required to see an effect, if there is one?Why ketone supplements don't lead to increased fat burning in the way that a ketogenic diet does.The different types of ketones ($25 vs $2500!), how they differ and what the data say about each.Ketone supplements and performance in endurance sports.Ketone supplements and cognitive aspects of performance.Do ketones spare glycogen (stored carbohydrate in the muscle/liver)?Ketones, the brain, Alzheimer's and healthy aging. What are we learning?Can ketone supplements help with hypoxic exposure (altitude)?Can you consume too many ketone supplements?Imperfect Progress: How Dr. Stubbs navigates through adversity and keeps her eye on the ball when things get difficult. I would really appreciate it if you could take 1 minute right now (that's all it will take!) and head over to Imperfect Progress with Anne Guzman at Apple here, scroll down to the bottom where the comments are and give the podcast a rating out of 5 stars. This really helps me get the podcast to more people and to share this quality information with people who may be listening to everything they read on social media. I would love if you would leave a quick comment about the episode or podcast! I love sharing comments on social media and truly appreciate the feedback every time. Thank you for being a part of this learning community. To learn more from Dr. Stubbs, follow her here on twitter: https://twitter.com/BriannaStubbs.

You're a runner or triathlete and you‘re putting in all the miles, but are you spending any time strength training? If you're not strength training should you be? Why? And importantly, HOW? It’s easy to get lost in a Dr. Google search about this question, flustered with the endless contradictory opinions and recommendations. I felt it was important to make sure you were getting the correct information, from an expert in the field who works with runners, researches the topic and wrote the book Strength Training for Endurance Runners, Dr. Richard Blagrove. He’s one of the top experts when it comes to strength training for endurance runners. Dr. Blagrove offers practical information including exact exercises and how to execute them and examples of how to progress with resistance training using the principles of training specificity, overload, and adaptation. Inside the podcast we cover many of your burning questions, including but not limited to: · Will resistance training improve my running performance? How? · If I’m new to running, shouldn’t I just run more? Can the novice benefit from   resistance training too? · How many sets and reps should I lift and how often? · Should I try to replicate the running motion in the gym, since I’m training for running? · I’m worried about injuries, can targeting certain muscles in training may be worthwhile? · What’s the posterior chain and why do I need to focus on training it? · I don’t have time to train for an hour 2-3 times a week, so what can I do instead? · What are some effective training exercises I can do at home? · Will resistance training make me bulky? Why not? · What if I want to gain muscle? Should I lift and do my running in any particular order? · How may energy restriction in my diet be factoring into injuries and muscle building? · How can I navigate through all of the adversities I’m facing as an athlete and in my life? Check out Dr. Blagrove’s book Strength and Conditioning for Endurance Running. His newer book The Science and Practice of Middle and Long Distance Running, is for those of you who want to do a deeper dive into the science behind it all, an includes contributions from 30+ experts in the field of exercise physiology. You can also follow and learn more from Dr. Blagrove on twitter @richardblagrove. Thank you so much for listening. I would really appreciate if you could take a moment right now now and head over to Apple Podcasts here and rate my podcast and leave a comment. Subscribe to my brief monthly newsletter here and don't miss out on the latest tips from me and sports nutrition and physiology updates and articles.

Why can't you stop that negative chatter in your mind? Would you ever talk to someone the way to talk to yourself? On that note, how should you talk to yourself, in the first person or third person? Hold on, do you even recognize your thought patterns? If not, how do you cultivate the awareness that you have negative self talk running like a reel in your mind? So many questions and so many great answers. I reached out to World Champion Mountain Biker and Health Coach Sonya Looney for this podcast, who not only has implemented mindset strategies in her own career, but has also created a course on Mindset for others to reap the benefits of what she has learned and studied for several years. I feel like I need to go back to this episode and write many of the quotes down that Sonya dropped as they were so poignant and meaningful. There were a lot of practical tips and this conversation left me pondering a few things about goal setting, what 'type' of person I am and the power of setting goals with specific parameters in order to help become the person you want to be. I left my own podcast pretty motivated to practice what Sonya was teaching in my every day life and I hope you leave it as motivated as I did. Here are a few things that we discuss during our conversation: Tools to cultivate awareness of your thoughtsHow to start meditating & cultivating self awarenessHow to follow through on goals and why it mattersCreating your identityKey factors in setting goals you can achieveSelf talk during cycling training and racingHow to manage your expectationsWhy comparing yourself to others is a big mistakeHow to move through life adversity You can learn more from Sonya on her website and through her podcast The Sonya Looney show, both which are listed below. If you're interested in starting Sonya's Mindset program (highly recommend it!), the direct link is also below. In addition if you want to up your cycling swag game, check out Sonya's Moxy and Grit collection at the link below. Sonya also has an awesome YouTube page with incredible tips on mountain bike training, equipment and mindset. So much to learn. Thanks for listening, I truly appreciate you being a part of the community. I would love if you could hop over to Apple Podcast and rate my podcast and leave a quick comment. This helps my podcast reach a larger audience, which means I can share the amazing knowledge my guests have with as many people as possible, which is my goal! I love to share comments and they also help me to improve my podcast and consider other future guests. If you have any comments feel free to message me here below in the comments or connect with me on twitter, IG or through my email. To connect with and learn from Sonya follow the links below: Website: https://www.sonyalooney.com/ Podcast: https://podcasts.apple.com/us/podcast/the-sonya-looney-show/id1233067098?mt=2 Mindset Academy Course: https://moxy-grit.thinkific.com/courses/moxy-grit-mindset-academy For a more detailed write up with more links to Soyna, visit my Prokit page here: https://theprokit.com/composer/create-post/post.php?post=508670&action=edit