#34 Why Women Aren't "Smaller Men" & How Both Maximize Performance with Dr. Stacy SIMS

#34 Why Women Aren't "Smaller Men" & How Both Maximize Performance with Dr. Stacy SIMS

Expert Game Plan Session: Triathlete, Graduate of Stanford School of Medicine; PhD from University of Otago New Zealand; Innovative Exercise Physiologist-Nutrition Scientist of Thermoregulation, Hydration, and Performance Nutrition

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March 15, 2015

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BACKGROUND

On today’s podcast you will receive tons of information regarding hydration, thermoregulation, and what it means to  hydrate properly for different sexes as it is not the same for both. Dr. Sims has studied all over the globe and has been an athlete in multiple sports. Her knowledge will help your overall health and performance as an athlete.

BIO

• Born, Stacy Teresa Sims on July 24, 1973.

• Ran track in high school, competed on the crew team for Purdue University; was an ultra runner, triathlete. She retired as a pro elite roadbike racer when she was pregnant with her 2 year old daughter, Jera

• She graduated from Stanford’s School of Medicine and also received her PhD from the University of Otago in New Zealand

• She is an Innovative Exercise Physiologist-Nutrition Scientist of Thermoregulation, Hydration, and Performance Nutrition; The key researcher officer and co-founder of Osmo Nutrition, who has products designed to address different needs for both sexes; consults for elite individual athletes; has worked with Lance Armstrong.

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PERSONAL BELIEF:
“Women are not small men.”

“taking a broad view of the world and having a lot of tolerance and patience and making myself grow in whatever environment I’m in”

Key Discussion Points:

• How did you get into your field of work/research?

• What has you most excited these days?

• Why can’t both sexes hydrate the same way?

• What hydration sources out there being pushed commercially actually cause dehydration?

• When are the best times to hydrate? Is there a wrong time?

• How does dehydration play into injuries?

• How should athletes hydrate properly while traveling by plane?

• What eating habits should athletes have on 2-3 hour practice days?

Key Lessons:

• If you start with good habits, you will further your career down the road

• Most sports drinks are designed to replace carbohydrates first, and then provide some fluid second

“A standard sports drink has between 6-8% carbohydrate solution..when you look at that was a chemical..physiological standpoint...that concentration of carbohydrates are too concentrated to flow into the body easily.” SS @ 13:03

• You can remove stress by watching what you are eating and drinking

• Optimal hydration will better your overall performance

• There is NO pure water in the body; plain water isn’t the main solution for hydration

“If you are just drinking plain water, you’re not really maximizing what your body recognizes as the solution..so just a little bit of sodium in plain water..that will allow the body to pull that fluid in.” SS @ 18:28

• Hydrate throughout the day with MORE than just water

“...its eating watery fruits and veggies, its drinking mineral water that has the sodium in it or its making you own sports drink with 500 ml of water (16oz), dash of salt and a little bit of maple syrup (tsp.)..you’ll get some glucose..sodium, and then you’re going to get your fluid and its going to be absorbed.” SS @ 18:48

• When dehydrated, you are prone to tissue tears, cramping, ACL injuries,etc.

• Compression tights during travel help with getting up and walking around as much as you can to prevent swelling in the ankles

• Have your products to make your protein drinks WITH you on your flights

“12-13 hour flight...having two protein base drinks on the flight...the protein helps with the hydration aspect and the amino acids counteract some of the jet lag.” SS @ 24:37

• You want to maximize the food before you have practice

“..at least 90 minutes before you start and you can top up with  snack..a 150 calorie snack, about 30 minutes before you start training, so you’re going to be well fueled.” SS @ 26:56

• Stay hydrated all the way through practice with “functional hydration drinks” (glucose, sodium, potassium)

• HYDRATE and FUEL for whatever you are doing

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STACY’S TIP JAR

What is your recommended breakfast for an athlete?

Having a good balance of carbohydrates and protein
-Not eating animal products (vegan): quinoa w/berries, nuts, seeds; sprouted bread w/almond butter

-Eats animal products: Oatmeal w/almond milk, yogurt, nuts, berries; egg whites/yolk scrambles and veggies over toast; avocados, smoked fish, omega 3’s, flax seed oil, coconut oil, other nut oils

Your travel buddy:
Ipod

Your recipe for a healthy life:
Being Happy

Favorite Healthy Habit:
Sleep and training; “Without good sleep, you can’t train well.”

The first 3 healthy food items that make you smile
Coffee, blueberries, and raspberries

What is a book that you would give away as a gift?
Becoming a Supple Leopard and Ready to Run, both by Kelly Starrett
The Alchemist by Paulo Coelho

The Importance of Thermoregulation
The way your body deals with stress after exercise or extreme conditions is through thermoregulation; through changing constriction of vessels, through sweating, respiration; without thermoregulation there is no human.

INFO

Business/Work:
Osmo Nutrition - Co Founder, Chief Research Officer
Recommended Guest:
Selene Yeager; Freelance athletic journalist
Hannah Grant; professional chef for Tinkoff Saxo professional cycling team/ wellness-foodie consultant to corporations and athletes, cookbook author

Recommended Books:
Becoming a Supple Leopard by Kelly Starrett
Ready to Run by Kelly Starrett
The Alchemist by Paulo Coelho

Mentioned:

Osmo Nutrition
thermoregulation
Lance Armstrong
glucose
sodium
potassium
Stanford’s School of Medicine
PhD
University of Otago in New Zealand
protein
amino acids
Purdue University

Follow Expert Here:

Facebook | Twitter | Website

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Definition of Being an Athlete?

"A combination of mind, body, and spirit. There is not one without the other. You can’t be a complete athlete if you aren’t mentally strong and also aware of what you’re doing and how your body fits in space and time. Physically you can’t be an athlete without all the training components and nutrition components and spiritually, without that inner drive and the awareness of how you give and take from others, you can’t really be a complete person or a complete athlete. " -Dr. Stacy Sims

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#30 Why Wait Until You're Injured? Most Are 100% Preventable! with Dr. Kelly STARRETT

Why Wait Until You're Injured? Most Are 100% Preventable!  with Dr. Kelly STARRETT

Expert GamePlan Session: (USA) NYT & WSJ BEST SELLING AUTHOR, Former US Canoe Team Member, Co-Owner of San Francisco CrossFit & MobilityWOD.com
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February 20, 2015

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BACKGROUND

A few years back during one of my volleyball seasons, I started to have these random knee issues and I had no idea what actions I needed to take. I came across Dr. Starrett and his “mobility stuff”online and I didn’t know what any of it was. As I continued to research, I found so many things from him that has helped me throughout my career over the years, so I guarantee to all of you who are listening, you will be able to take many lessons away from today’s episode. We will get into all of the basic things athletes, or anyone in general, need to have or do on a day to day basis when it comes to maintaining a high fitness level and staying healthy. He talks about the importance of having a ball sport in your repertoire as a kid as well as being involved in a sliding sport (ie: surf, skate, ski). Today you will learn why Dr. Starrett says that “the first wealth is health.”

BIO

• Born, Kelly Starrett, currently living in San Francisco, California.
• Married to Juliet Starrett, together they have two children
• Kelly is former USA Canoe Team Member, the Co-Owner of San Francisco Crossfit along with his wife. Also the Co-owner of MobilityWOD, a resource for learning how to fix old and prevent new injuries with instructional video. 
• A New York Times and Wall Street Journal’s Best selling author including, Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing and Optimizing Athletic Performance. New book is Ready To Run: Unlocking Your Potential to Run Healthy
• He trains top athletes as well as Olympians around the world 
• ReebokONE Official Trainer

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Key Discussion Points:

• How do we prevent injury and prolong our athletic careers?

• The importance of kids having an aerobic base?

• As far as training and conditioning in youth teams, what are things that can be done to make sure the athletes are being taught the correct technique, as it is often overlooked?

• The importance of reinforcing good mechanics in training?

• Why is MCE the new recovery for injuries?

Key Lessons:

• If its not from contact, most injuries we see are 100% preventable

• We don’t know its a problem until its a problem

• It is important to have a ball sport in your repertoire as a kid

• As an athlete, there is no OFF button; athletes have a tendency to push through knowing something is wrong, coaches need to pay for attention

• Its important to enforce good mechanics when training youth

“So what we are seeing is people are reinforcing these bad mechanics, and when it matters most, under the highest levels of stress or when there is fatigue..there’s gonna default to those practice states..and that’s where we can immediately start to make these huge changes.” KS @ 16:20

• As a more experienced athlete, it is important to share what you have learned with younger athletes

• When conditioning properly, we can get leading indicators, signals of possible injuries that may come in the future

“How do we know we have a problem? Pain, swelling, numbness and tingling, loss of forced production..that gets our attention, but those are lagging indicators. What we get from better conditioning is a set of leading indicators.”KS @ 21:38

• Conditioning is where you reinforce the fundamental positions of particular sport

• Technique in training is key

“The best technique actually mimics the physiology of the human..now coaches, because we’re obsessed with going fast, and jumping the highest, and hitting the hardest, most technique ends up matching perfectly the physiologic expression of how the human being works.”KS @ 22:44

• Ready position is ready position and its the same in all sports

• Training isn’t always about strength, but more so efficiency

• Icing doesn’t necessarily cure an injury

“There is not a single piece of research that shows icing helps an injury”KS @ 41:03

• We reduce swelling by elevation, compression, and squeezing the inflamed/swollen area

• Anything you put a brace on is eventually going to become weaker

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INFO

Charity/Organizations They Add Value to:

Standupkids.org | Tweet @Stand_Up_Kids

Business/Work:
San Francisco CrossFit, MobilityWOD.com, Official Trainer for ReebokONE, instructor on CreativeLive.com’s educational website

Past/Current Teams:
Past; USA Canoe Team

Recommended Guest:
Stacy Sims ;)

Books Mentioned:
Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing and Optimizing Athletic Performance by Kelly Starrett
Ready To Run: Unlocking Your Potential to Run Healthy by Kelly Starrett

Follow Dr. Starrett

Facebook | Website

Definition of an Athlete?

"Who picks up a new skill the fastest...can be coached and apply the set of skills over and over, understands that they have to perform basic maintenance." 
-Dr. Kelly Starrett
 

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#21 How To Survive Sports & Feed Your Body with Dr. Jeremy J. HOFF

January 13, 2015 | EXPERT GAMEPLAN SESSION

(USA) Former NCAA Men’s Volleyball & Now A Phys. Medicine Rehab/Pain and Sports Doctor 

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#21 How To Survive Sports & Feed Your Body with Dr. Jeremy J. HOFF

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BACKGROUND

Jeremy's not only a best friend to me but also a brother. He is the best example of a man and a father figure. We attended high school together in the suburbs of Chicago.  I am very grateful to have him on the show today. This podcast will give you information on the pharmaceuticals and other harmful materials that hurt our bodies as well as the environment, not over-specializing in one sport and how other sports are good for cross-training and can lower the rate of injuries and really benefit your primary sport. We will also discuss the best traits for athletes to stay healthy and be the best that they can be as well as the common injuries and what to be aware of and how to avoid them.

BIO

Born, Jeremy Jay Hoff,  on November 2, 1980 in Chicago, IL., USA. 

Grew up in Evanston IL, USA with an older brother, a very supportive mother and a number of “fake” family members including, Ryan Jay Owens, very dear to him that he feels helped shape him into the person he is today.

Attended Evanston Township HS & is now in their Volleyball Hall of Fame.

Then attended Rutgers University In New Jersey where he met his wife and he also played on the Men’s Volleyball team. He earned the “Male Athlete of the Year Award” in 2002. Jeremy is also on the Rutgers University Hall of Fame. He holds records in all stats except assists and kills (no. 2).

He took one year off after graduation, worked at a hospital as well as study for the entrance exam into Medical School, where he later attended in California and lived in Huntington Beach.

Now a physical medicine and rehab/pain and sports medicine doctor at HROSM.

Has Interests in nutrition, exercise, psychology, and coaching. 

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MEANININGFUL QUOTE

"When the game is on the line, I don't want the ball in anyone else's hands, not in anyone else's hands in the world." - Larry Bird

SPECIAL INTERESTS:

Nutrition, intelligence/learning/psychology

BIGGEST INFLUENCERS:

Mike Hulett, high school volleyball coach and coach of the Team USA Olympic sitting volleyball team

MOST GRATEFUL FOR:  

My wife and her motivation to look beyond my college career and look forward to my future

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Key Discussion Points:

• What are some common injuries and mistakes you see people making?

• What can athletes do to prevent these reoccurring injuries?

• In your opinion, as a parent, what would be some of the better sports to get a nice array of exposure?

• What are some of the best traits you see in healthy athletes?

• What is your opinion on the various diets out there? (Paleo for example)

• What do you feel is overlooked in the industry pertaining to health?

• Can you give some examples of good fats vs bad fats?

Key Lessons:

• Have confidence and strive to be better than your opponent

“It’s not always about being the best in the world, but it’s about being better than the guy next to you” JH @ 19:15

• We need to let our bodies do what they were designed to do

• You have to give your body time to heal itself

“Any of those anti-inflammatory medicines really inhibit the body’s natural ability to heal itself, but they cover up pain that might be your body saying you shouldn’t be doing what you’re doing.” JH @ 29:49

• Figure out where you want to go and how far you want to take your sport

• The game is not as important as your overall health

• Don’t specialize in one sport too young, get out and play multiple

• Kids should participate in sports that involve full body fitness, cardiovascular health, and muscular health.

“Track and Field, running track is by far the most effective sport to improve everything else that you do.” JH @ 35:18

• You always have to be careful about over training and fatigue which can lead to poor form, technique and injury

• In any sport and life in general, sleep and nutrition are very important

“In season or in the moment, if you’re not getting enough sleep, your body is not going to heal adequately.” JH @ 41:15

• What we put in your bodies has a huge effect on how they operate or even how they heal

• We need to amplify our body’s natural healing process, not alter it.

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EXPERT'S TIP JAR

What personal habit has contributed most to your successes?
Showing up, on time, coming in everyday and getting to be where you’re supposed to be.

BEST ADVICE RECEIVED?
Having solid fundamentals will carry you through so much more than just being really strong or really athletic. - Ron LARSEN

MORNING RITUAL:
Wake up, sit there, make sure nothing hurts, warm up my feet, and take a freezing cold shower.

FAVORITE APPS/TOOLS:

1. Headspace

2. Epocrates

3. Brainwave - 32 binaural programs

FAVORITE LEARNING RESOURCE:
Medscape.com for simple, not high medical questions and MindBodyGreen.com

TRAVEL TIP:
Plan ahead and don't break your habits, but if you have to be creative.

PROUDEST MOMENT:
Finishing Medical School, four intense years of hard work.

ADD'S VALUE THROUGH:
Dr. Scott Nadler foundation (musculoskeletal research foundation)

BUSINESS/WORK:
Hampton Roads Orthopaedics & Sports Medicine

GUEST'S CONTACTS

Email | Website

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Definition of Beyond Athletic?

"Planning for today at the same time that you are planning for the next five years and making sure that you have short and long term goals." - Jeremy J. HOFF

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GUEST'S PODCAST REVIEW:

“5 Stars! Ryan is one of the hardest working, most talented, and truly compassionate people I have ever had the pleasure to meet. His passion for his and others success in sport and in life is inspiring and he is someone to watch and follow and expect great things from for years to come. ”

— Dr. Jeremy J. Hoff (Review for Beyond Athletic Podcast)

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RESOURCES MENTIONED:

• Bulletproof Radio Podcast with Dave Asprey
• The Primal Blueprint Podcast with Mark Sisson 
• The Primal Blueprint Book by Mark Sisson
• The Tim Ferriss Podcast
• Four Hour Work Week by Tim Ferriss