Latest / The Endurance Athlete Journey / Aging as an Endurance Athlete: Hormones, Recovery, Bone Health and the Changes You Can’t Ignore

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Aging as an Endurance Athlete: Hormones, Recovery, Bone Health and the Changes You Can’t Ignore · The Endurance Athlete Journey

• 0:09
  SPEAKER_00: Welcome to the Endurance Athlete Journey Podcast.
• 0:11
  SPEAKER_00: I'm your host, Coach Justin.
• 0:12
  SPEAKER_00: I'm here with Coach Katie.
• 0:14
  SPEAKER_00: And this is episode 112.
• 0:16
  SPEAKER_00: And today we're going to start a three-part series, or at least that's the plan for it right now, is a three-part series on masters athletes.
• 0:25
  SPEAKER_00: What are some of the relevant issues and topics that are pertinent to uh older athletes as we progress in this sport?
• 0:36
  SPEAKER_00: I mean, there it seems uh relatively uh I don't know.
• 0:40
  SPEAKER_00: I'm I'm at a loss for words.
• 0:41
  SPEAKER_00: My my brain's not really working right now.
• 0:44
  SPEAKER_01: I mean, I think it's pertinent.
• 0:45
  SPEAKER_01: Like to our audience.
• 0:46
  SPEAKER_00: It's pertinent as as we all get older, we're all gonna be faced with these issues and challenges uh as we continue to stay in the sport because we're in this for longevity and durability.
• 1:00
  SPEAKER_00: So uh as we progress and get older, things are going to change.
• 1:05
  SPEAKER_00: What are some of the things that are going to change?
• 1:07
  SPEAKER_00: How do you deal with these changes?
• 1:09
  SPEAKER_00: Are some of these issues uh can they be uh delayed uh in terms of their severity, uh, slow the progression, or are there things that we just have to tolerate and adjust to uh in order to accommodate things that we cannot fight against?
• 1:27
  SPEAKER_00: So, I mean, everybody loses to father time.
• 1:31
  SPEAKER_00: So, you know, we just have to figure out how to manage it effectively and efficiently.
• 1:36
  SPEAKER_00: So we wanted to come to you guys and at least set the table a little bit.
• 1:42
  SPEAKER_00: Um the issues that we're gonna bring up today, we're we're going to have solutions.
• 1:46
  SPEAKER_00: So we're not gonna just like leave you hanging and have to wait for episode two and three in order to find a solution.
• 1:52
  SPEAKER_00: So we've organized this in such a way that we'll introduce a few of these topics, come up with some solutions, our thoughts on these particular issues, and then we'll progress from there.
• 2:02
  SPEAKER_00: So uh, Katie, do you do you wanna should we uh just kind of tell the listeners on kind of like what's going on?
• 2:08
  SPEAKER_00: It's been kind of a cr wild and crazy week.
• 2:12
  SPEAKER_00: Uh so uh how have you been doing?
• 2:16
  SPEAKER_01: I'm okay.
• 2:16
  SPEAKER_01: I just feel like torn a little bit into different directions and um it's still the summertime, so I'm feeling overwhelmed just trying to manage being a mom and work.
• 2:31
  SPEAKER_01: And then, you know, I have had some friendship stuff where I've had some friends kind of reaching out needing a little bit more from me.
• 2:39
  SPEAKER_01: That's fine, but it's like I just feel like I've been kind of like going in a lot of different directions and while trying to sort of maintain some sort of training plan.
• 2:48
  SPEAKER_01: So I feel a little bit overwhelmed, would be the way I would describe the way I feel, but I think I'm gonna be okay.
• 2:55
  SPEAKER_01: It's just um just trying to like enjoy being thankful for you know, I don't know, being being grateful for the things in my life that are going well and trying to um yeah, just uh realize that it's okay because it's probably gonna slow down here in a few weeks, but it has been a bit overwhelming.
• 3:15
  SPEAKER_01: So that's how I I feel right now.
• 3:17
  SPEAKER_01: I would say this is the moon for me.
• 3:20
  SPEAKER_01: I don't know, you sounded busy too.
• 3:21
  SPEAKER_00: So any updates or yeah, I've I've got a uh a new plan that's kicking off uh on Monday, actually.
• 3:30
  SPEAKER_00: So for there's a race that's here in the area, it's called the Giant Acorn Race.
• 3:36
  SPEAKER_00: Um, and it's actually the Virginia State Championships.
• 3:39
  SPEAKER_00: Um and uh for the club that I'm a sponsor of, so the Richmond Tri Club, I came up with a uh a group training uh plan for the Olympic race, and that one started already, so I think we're about week three or four into that plan.
• 3:56
  SPEAKER_00: So that's going along really, really well.
• 3:59
  SPEAKER_00: Athletes are performing well.
• 4:01
  SPEAKER_00: And uh so now on Monday, the sprint plan kicks off.
• 4:06
  SPEAKER_00: So that's gonna be an eight-week plan.
• 4:08
  SPEAKER_00: Uh got some athletes that are signed up, so really excited.
• 4:12
  SPEAKER_00: I was working today on kind of building the plan a little bit uh as they're gonna start training.
• 4:16
  SPEAKER_00: So kind of excited to see how how this progresses.
• 4:21
  SPEAKER_00: Um last night I went to the pool for my swim and run, and it was a long, stressful day, and I felt like death warmed over, and I really didn't want to do my workouts, but I got them done, and today I felt great.
• 4:35
  SPEAKER_00: I went out and did my long ride with uh a couple guys from the club.
• 4:39
  SPEAKER_00: I really stepped outside of my comfort zone because I am a lone wolf trainer.
• 4:43
  SPEAKER_00: I I don't particularly like to train with others, and I just like to kind of just go into my own world and go at my own pace and my own intensity effort.
• 4:52
  SPEAKER_00: So I kind of stepped outside and uh met two new guys today from the club.
• 4:57
  SPEAKER_00: One guy I had I had already met, another guy was was a brand new uh meeting for me and had a great ride, uh, felt fantastic, and um, so I have I have pulled the trigger.
• 5:09
  SPEAKER_00: Uh, I know that a couple weeks ago we we had a podcast where I said I hadn't really decided on what I was gonna do yet for some races, and so I I think it was this week that I pulled the trigger.
• 5:21
  SPEAKER_00: I'm actually in like week four of the training plan for it, but I hadn't officially registered.
• 5:26
  SPEAKER_00: So what I'm going to be doing is there is the Kinetic Patriot race uh that is in early September, and so it's it's an Olympic race on Saturday and a sprint race on Sunday.
• 5:40
  SPEAKER_00: And I decided to go ahead and do the Olympic aqua bike.
• 5:45
  SPEAKER_00: Uh so it's just gonna be a swim and a run, uh swim in a bike, no run, because I really wanted to see like how hard I could go on the bike.
• 5:53
  SPEAKER_00: I really want to get a good idea on what my bike fitness is and how deep it is.
• 5:57
  SPEAKER_00: So I said, well, let's just nix the run and let's just go out and ride as hard as I can for the 25 miles.
• 6:05
  SPEAKER_00: And then the next day I'm gonna turn around and I'm gonna do the sprint triathlon uh on Sunday.
• 6:10
  SPEAKER_00: So that's one whole weekend of racing, and then two weeks later, I'm actually gonna be doing the giant acorn uh same format.
• 6:18
  SPEAKER_00: I'm gonna do the the aqua bike on the Olympic aqua bike on Saturday and then the sprint on Sunday.
• 6:24
  SPEAKER_00: So not only am I coaching the athletes for the race, I'm going to be one of those athletes towing the line uh with them as well.
• 6:33
  SPEAKER_00: So I'm kind of excited.
• 6:35
  SPEAKER_00: Um a little on the nervous side, but I I've never really done kind of those back-to-back races before, and I'm really looking to race them, not just complete.
• 6:46
  SPEAKER_00: So I I really want to see some performance.
• 6:48
  SPEAKER_00: So it's gonna be a hard, hard weekend for those two.
• 6:52
  SPEAKER_01: Yeah, that's gonna be interesting.
• 6:55
  SPEAKER_01: So that's that's what's going on here.
• 6:57
  SPEAKER_01: That's cool.
• 6:58
  SPEAKER_01: I know I don't I don't really have any like super updates for my racing, other than I'm doing a mile race on next Friday.
• 7:05
  SPEAKER_01: But I don't really have a lot of high expectations for that, so it's just kind of happening.
• 7:09
  SPEAKER_01: I'm not really sure I have a lot to share.
• 7:12
  SPEAKER_01: But the high rocks training will start sometime the end of August or early September, so that's exciting.
• 7:19
  SPEAKER_01: But I don't have a lot of like training related updates.
• 7:22
  SPEAKER_01: At this point, I'm you mentioned like running with other people.
• 7:25
  SPEAKER_01: I have been going to a track, do track Tuesday night track workouts they have here in Fort Collins, and I've been doing those, and that's actually been really great to be with other people.
• 7:34
  SPEAKER_01: I kind of forget how much I enjoy and get motivation from running with other people.
• 7:39
  SPEAKER_01: So I've been really enjoying that, even though it's like 90 degrees and really hot the 6 p.m.
• 7:45
  SPEAKER_01: Um, I've been trained to do that more, and it's actually been really enjoyable.
• 7:49
  SPEAKER_01: So I'm like, maybe I need to start rent running more with other people.
• 7:53
  SPEAKER_01: Again, I just kind of I'm like you, I like to do it by myself, but yeah, that's been enjoyable.
• 7:58
  SPEAKER_01: So I do I do think try training with others can be um beneficial, but I I don't know, that's my only update really from a training perspective.
• 8:09
  SPEAKER_01: I'm just trying to hang on to running whenever I um can.
• 8:13
  SPEAKER_01: And and uh my strength training has kind of gone a little bit down the uh not not as not as consistent, but I'm trying to get myself a be nice to myself, you know, not be too hard.
• 8:24
  SPEAKER_00: So it's yeah, this week I I did a I did a bike clinic for for the club, and so we got together on Thursday night and I think had about uh 12 to 15, I think it was about 15 people showed up.
• 8:38
  SPEAKER_00: Um and I went over some some training and racing strategies, uh strategies for the mount line and dismount line, uh tips on descending and ascending for for hill climbs, uh how to corner.
• 8:52
  SPEAKER_00: So we went over some some skills and I had a really, really fun time with that.
• 8:56
  SPEAKER_00: And uh it was the first session, it was the first clinic that I've ever done, and so I was super kind of nervous about it.
• 9:03
  SPEAKER_00: But now that I got one under me, um I'm I'm ready to do some more clinics.
• 9:08
  SPEAKER_00: So I have a swim clinic that I'm gonna be doing um I think in September.
• 9:12
  SPEAKER_00: So I'll do a coached uh open water swim with the club.
• 9:15
  SPEAKER_00: And so fun.
• 9:17
  SPEAKER_01: That's awesome.
• 9:18
  SPEAKER_00: Lots lots and lots that's going on here.
• 9:20
  SPEAKER_01: Yeah, yeah, I know.
• 9:21
  SPEAKER_01: You've been you've had a lot, a lot on your plate.
• 9:24
  SPEAKER_01: So um so hopefully today I think we we had kind of come up with this plan and to talk about the masters side because I was like, I think a lot of our demographic that people that listen to the podcast are like 30s or 40s or beyond, I think we've determined.
• 9:39
  SPEAKER_01: And not too many like high school younger athletes listening, probably because of who we are.
• 9:45
  SPEAKER_01: But um, so we were like, you know, let's just talk about this.
• 9:48
  SPEAKER_01: Um topics we're gonna discuss are all things I think people are kind of maybe going through or thinking about or wondering about or worrying about.
• 9:56
  SPEAKER_01: Um, and so I think having kind of like, well, this is what could be a concern and maybe a few things to discuss of like how you can overcome them or things you can work on to maybe, or if it's something that's truly like you said, um, like this is just inevitable, you know, but it how how can we best like do our best to manage some of these sort of age-related things?
• 10:22
  SPEAKER_01: So I thought it would be helpful.
• 10:24
  SPEAKER_01: So we hopefully we'll have enough for three ta discussions because we're gonna try to keep it a little bit on the shorter end instead of going two hours in.
• 10:32
  SPEAKER_01: So let's uh do you wanna start?
• 10:34
  SPEAKER_01: I don't know.
• 10:34
  SPEAKER_01: I we can start with any of them.
• 10:36
  SPEAKER_01: So do you you pu you choose.
• 10:39
  SPEAKER_00: I'll actually take the body composition changes.
• 10:43
  SPEAKER_00: So that's that's one that I think um is let's if we're gonna talk about that, let's talk about because I think that's kind of related to a few other.
• 10:54
  SPEAKER_01: So like maybe let's just talk first.
• 10:56
  SPEAKER_01: Let's do the hormone changes first.
• 10:58
  SPEAKER_01: Yeah.
• 10:58
  SPEAKER_01: Because I think this is a big one, especially for for men, but also for women, because and then you know, maybe at some point if we have enough interest, we could do a more of a deep dive into like perimenopause and menopause.
• 11:12
  SPEAKER_01: I mean, it's a it's a topic that does involve a little bit of uh expertise that I feel somewhat uh like I can talk about it, but I also am not a physician.
• 11:23
  SPEAKER_01: So we're not gonna go into a deep dive into this, but I do think it's important to kind of mention some of these changes and then also with with men mostly mostly testosterone, but women I think unfortunately we have it a little bit harder because of the because of the changes, and then the unfortunate thing about it is as women are going through perimenopause, there's a lot of erratic ups and downs and estrogen.
• 11:49
  SPEAKER_01: And so there's it's not like it's a slow decline necessarily, but a lot of the symptoms that women experience, like the hot blashes, like the sleep disturbances, maybe some of the um mental side of it is like is frustrating because it's it's kind of going up and down.
• 12:08
  SPEAKER_01: There's not a slow decline in estrogen, it's kind of these like periods of time where there's higher estrogen and lower estrogen, and then eventually the estrogen levels kind of bottom out and somebody might or a woman might experience full menopause, but it's that like sort of erratic, you know, hormonal fluctuations that make this so hard.
• 12:28
  SPEAKER_01: And if you kind of think about it as a female, um if you're experiencing this and you're having things like hot flashes and not sleeping well, or you know, estrogen can have other impacts on the body.
• 12:42
  SPEAKER_01: Like, I mean, obviously we'll talk a little bit about bone health, but it can kind of influence glucose levels, it can kind of have a little bit of a metabolic like influence and changes in body composition can be related to these fluctuations that we'll talk about.
• 12:56
  SPEAKER_01: So I think women have a particularly hard time in this because the because there's so much up and down.
• 13:04
  SPEAKER_01: And so um I think we can kind of talk.
• 13:07
  SPEAKER_01: I'm not gonna talk about um I mean I'll mention hormone replacement, but I do think that is a whole hot topic on its own of whether a woman wants to go through and have hormone replacement.
• 13:20
  SPEAKER_01: I think it I think there is some interesting information now about how that's actually more beneficial in some of the past research that's maybe not been like statistically done correctly, or maybe there's some like misinformation that's out there about that.
• 13:36
  SPEAKER_01: But that's kind of an individual thing to decide.
• 13:39
  SPEAKER_01: Of course, you know, might might help with some of these symptoms.
• 13:44
  SPEAKER_01: I mean, do you have any thoughts on that?
• 13:45
  SPEAKER_00: Obviously, as a man, you're probably like, that's are you are you saying that that we're starting to see some scientific evidence that the that there are more benefits to hormone replacement therapy for for women than what has been typically uh promoted in the past?
• 14:04
  SPEAKER_01: I'd have to I'd have to like pull up the research article, but there was back in the like maybe nineties, early 2000s, there was I think it was one of the nurse studies or the there was like a study that they did where they put a group of women on estrogen hormone replacement and you know they had like a placebo group without, but they found that the in the study supposedly that there was an increased risk of like heart disease and I believe cancer, maybe ovarian cancer, breast cancer.
• 14:36
  SPEAKER_01: So there's they kind of were like then there was all this like um stuff on the media, like don't, you know, hormone replacement is, you know, these are this is happening, this is what the research is showing.
• 14:46
  SPEAKER_01: But from just a quick overview of kind of what happened, and more recently, they there's people that kind of look back into that study and realized that A, the type of estrogen they were using was maybe not the most bioidentical type to what we would normally have in our body, and then B, um, some of the statistical piece of that, the way they did the statistical analysis actually like kind of overhyped the risk.
• 15:11
  SPEAKER_01: And so now we're sort of saying, oh, wait, like there's actually a ton of benefits.
• 15:16
  SPEAKER_01: So like women who go on hormone replacement can actually see uh so lack of estrogen can cause potentially or exacerbate something like dementia or Alzheimer's.
• 15:27
  SPEAKER_01: Um, bone mineral density is a big one.
• 15:29
  SPEAKER_01: So as estrogen declines in women, their bone, their risk of osteoporosis goes up, so you'd be able to maintain that.
• 15:37
  SPEAKER_01: So there's a lot of actual potential benefits.
• 15:40
  SPEAKER_01: Um, but I think that's individual because sometimes if someone, you know, it's it's replacing a hormone.
• 15:46
  SPEAKER_01: So if someone has risk for like breast cancer or ovarian cancer, they have a higher risk for certain cancers.
• 15:52
  SPEAKER_01: They may not benefit, you know, from it, or it could be risky.
• 15:55
  SPEAKER_01: So it's definitely an individual thing.
• 15:57
  SPEAKER_01: Um, it's definitely I'm considering it.
• 16:00
  SPEAKER_01: I mean, to be full transparency here, like I don't really want to suffer, and I'd rather like I want to be able to maintain my body composition.
• 16:07
  SPEAKER_01: I'd like to maintain my bone mineral density.
• 16:11
  SPEAKER_01: I don't want to get Alzheimer's.
• 16:12
  SPEAKER_01: Like, I'm looking at all these benefits and the risk of maybe having cancer or even a slight risk of increased heart issues or stroke or something like that is I've kind of weighed the pros and cons of myself, and I feel like for me, I'm can I'm probably going to do it, you know.
• 16:30
  SPEAKER_01: I haven't started yet because I haven't had significant enough symptoms and it's really hard to find a practitioner that will help you with that.
• 16:38
  SPEAKER_01: But, you know, so but you have to kind of weigh those pros and cons.
• 16:41
  SPEAKER_01: And obviously, like taking the replacement or doing the estrogen therapy or progesterone therapy can help you maybe not suffer so much, but um, you know, that's an individual, an individual thing.
• 16:55
  SPEAKER_01: I think I wouldn't want to ever make that decision for somebody, but I'll definitely be transparent in my decision to to do that at some point.
• 17:02
  SPEAKER_01: Um, but I think that's a lot of those those symptoms are hard to um are hard to manage just naturally.
• 17:11
  SPEAKER_01: You know, like there's there's only so much, you know, you can take supplements for helping with sleep.
• 17:16
  SPEAKER_01: You can obviously the healthier you eat, the more um fruits and vegetables and whole grains and nutrient-dense foods and anti-inflammatory foods and things like that you can eat the better.
• 17:28
  SPEAKER_01: But there's still like you can't replace naturally, just kind of replace those hormones.
• 17:33
  SPEAKER_01: Like, you know what I mean?
• 17:34
  SPEAKER_01: You can't like you can only do stuff to support yourself through that, those symptoms, but there's not much you can do.
• 17:41
  SPEAKER_01: I mean, these symptoms are part of that, and you know, you there's no like there's a lot of sort of, I don't know, like tinctures and teas that are promoted that really have no efficacy for this, like black kohosh and others that are like sort of maybe they'll help a little bit, but I don't think they're gonna make a big difference.
• 18:00
  SPEAKER_01: And so, and I think this whole market of perimenopause right now is like it's getting a really big um it's great because there's more discussion about it, but there's also with that, and with a lot of like wanting alternatives, there's a lot of snake oil stuff that comes along with that sometimes too, unfortunately.
• 18:19
  SPEAKER_01: But for people who are endurance athletes, um, yeah, I mean, I think I think it's hard because I don't know if I necessarily have like a specific diet or um but you know, there's things that can help, but there's nothing that you can do to make those those changes or those symptoms go away.
• 18:37
  SPEAKER_01: It's just a natural part of aging.
• 18:39
  SPEAKER_01: So the only way to do that would be to replace the hormones that you're losing, if that makes sense.
• 18:44
  SPEAKER_00: Yeah, it does.
• 18:45
  SPEAKER_00: Um it's a tough one.
• 18:47
  SPEAKER_00: Yeah.
• 18:48
  SPEAKER_00: The only the only one of the issues that I see is um there is a a drastic difference, I think, in the the hormone replacement across the genders.
• 19:01
  SPEAKER_00: So I mean, there's are there any performance enhancing benefits to estrogen replacement therapy for women?
• 19:09
  SPEAKER_00: Because we know there are for testosterone replacement therapy for men.
• 19:14
  SPEAKER_00: So it's kind of like this this uneven application of hormone replacement as we get older.
• 19:19
  SPEAKER_00: I think men are less likely to come forward saying, you know, hey, I have low testosterone, which is very common in endurance athletes.
• 19:30
  SPEAKER_00: And so, you know, if they start saying, you know, hey, my doctor has put me on hormone replacement therapy, I'm on TRT, and but I'm in normal ranges because that can lead to uh ineligibility for championships and things.
• 19:47
  SPEAKER_00: If you're trying to go to the 70.3 world champs, or you're trying to, you know, grab a podium and go to Kona, the admission of being on TRT, even though it's prescribed by your your family physician and you're within the range that is deemed to be appropriate, you become ineligible.
• 20:07
  SPEAKER_00: So it men are kind of held at a little bit of a disadvantage in terms of of the replacement.
• 20:12
  SPEAKER_00: So I was just curious on your thoughts.
• 20:14
  SPEAKER_01: Yeah, it's hard.
• 20:15
  SPEAKER_01: It's such a I mean, the only thing with estrogen and progesterone is that the replacement is just to ensure a woman is kind of within like it's because if you take too much, you know, too much estrogen is not an extra benefit.
• 20:31
  SPEAKER_01: Do you know what I mean?
• 20:32
  SPEAKER_01: Like there's gonna be some you kind of want to just get that really just quite right.
• 20:35
  SPEAKER_01: But it's not like testosterone, where obviously they're like taking a larger dose.
• 20:39
  SPEAKER_01: I mean, there's side effects to it, but it's kind of like once you're above s the physiological, the the the general like physiological levels that are deemed normal, it there is benefit a benefit to that, especially for for women as well with testosterone.
• 20:55
  SPEAKER_01: So i it is a little bit of, I think this is where it gets really quite tricky because um I don't think there should be if like if you have a reason to take it because it's low as a man and you're just trying to supplement it to like normal levels because you don't feel good and you're having symptoms, you know, is that the same as somebody who's got normal levels, but they're taking it and it's going like for a performance benefit, and that's where it gets really tricky.
• 21:24
  SPEAKER_01: With women, it's it's hard because you're right.
• 21:26
  SPEAKER_01: It's like this is a natural thing um that happens, but I think I you know, and I don't know.
• 21:33
  SPEAKER_01: I guess I'm not really super aware of like hormone replacement in women, and if that's something that I don't think so, I don't think that's but I don't really know is if it's something that's being like that you have to disclose if you're training for worlds or something like that.
• 21:48
  SPEAKER_01: Um, but maybe because it's not going there's no benefit to going above and beyond, you're just replacing the levels that are lost, and there's no performance, the only performance.
• 22:00
  SPEAKER_01: benefit I can think to like taking estrogen to is just maintaining like your bone density and maintain there's no like I I think it's just maybe being able to feel like yourself for longer but there's not gonna be like a benefit like to you know taking those like men wouldn't want to take estrogen or progesterone because it would just throw you know like they have those like hormones in their body but they're just they're you know but there's no benefit to o having them additionally.
• 22:29
  SPEAKER_01: Does that make sense?
• 22:30
  SPEAKER_01: Yeah yeah it's more so for women it's more from my perspective it's not because I want to I'm not trying to gain some sort of advantage with it where I'm going to be performing better.
• 22:40
  SPEAKER_01: I just want to be able to feel good and recover and sleep and be sane you know through my 40s and not like and be able to get out and train and even just go for my runs because I know women I've known and I've talked to women who are struggling so badly they barely can get out the door to run.
• 22:59
  SPEAKER_01: They're so tired they they're just like the perimenopause symptoms have just been like extreme and they've suffered.
• 23:08
  SPEAKER_01: And so for them it might just be like trying to feel normal again, you know, whereas like maybe the testosterone piece because there's such benefits to it potentially it could be it's more deemed as you know muscle mass and other things that you might gain from it from a you know performance standpoint.
• 23:24
  SPEAKER_01: I think that's probably the the bigger difference there.
• 23:27
  SPEAKER_01: But it's true I mean men as you know that's the other thing we know we talk about women but men as they age there is a gradual testosterone decline.
• 23:36
  SPEAKER_01: You know, is it I I mean I wouldn't really ever say there's anything wrong if your testosterone's declining and you want to bring it up to physiological normal levels to feel good.
• 23:48
  SPEAKER_01: You know I I but it's tricky because it can be a performance enhancer.
• 23:52
  SPEAKER_01: So testosterone gets a little tricky and then you kind of have like I mean this is a whole other discussion just on its own but within the aging population there's this whole big boom of peptides.
• 24:03
  SPEAKER_01: People are using not just I mean we talked about the GLP ones which are essentially like a type of peptide but there's other types of peptides that enhance performance and and keep us maybe youthful for longer potentially I mean there's a lot a lot we don't know about peptides and they can be quite risky and dangerous as well because we just don't know what what the long term effects are and you're getting them from you're not they're not prescribed so there's kind of like this Wild West.
• 24:32
  SPEAKER_01: We're not going to get into that today because I didn't I wasn't prepared for a peptide discussion but I mean there's a lot out there and you've got people who are getting in trouble for who are older athletes, masters athletes who are just maybe trying to be longevity, maybe they're taking things like testosterone or peptides and they're just wanting to participate but they're but they're doing well enough that they're maybe making it to something like worlds or something.
• 24:57
  SPEAKER_00: Yeah like where they're making it the top three masters and and you start to it starts to get to be a real slippery slope into like doping you know doping violations and is that fair right it's so what kind of what kind of resolution what what do we think would be the solution for for men when it comes to hormone changes as as we age and we go into the the master's categories if if you're not willing to do the the TRT, which is is reasonable then what else what else can a man do um in the you know like we'll talk about this a little bit more yeah um the things that are more there are some natural things you can do.
• 25:45
  SPEAKER_01: I just don't know how potent these are but um strength training which we'll talk a lot more about next time but that does is a potent um testosterone booster just naturally um I think just one of the biggest things I see with low testosterone and it's not necessarily um I mean I think as we age is just making I mean it's like just in general for all men is underfueling um can be a testosterone dropping thing.
• 26:14
  SPEAKER_01: So just making sure you're getting enough protein and nutrients and fueling adequately.
• 26:19
  SPEAKER_01: And then there are some nutrients like zinc and selenium that can be helpful.
• 26:23
  SPEAKER_01: There's a lot of like supplements out there that probably don't have a lot of efficacy so I wouldn't necessarily count on that but you can try them.
• 26:32
  SPEAKER_01: But it's just kind of like I mean that's a big big thing but I do think if we're going to be trying to keep it even maybe there is something to do with if you're taking testosterone you have to get tested and make sure it's um you can prove that it's in or you do a P test or something prove it's in physiological levels, you know that it's not going above whatever that range is for what's considered normal.
• 26:56
  SPEAKER_01: Does that make sense?
• 26:57
  SPEAKER_01: So maybe there's something there.
• 26:58
  SPEAKER_01: But then you it involves a lot more testing and there's money involved with that.
• 27:02
  SPEAKER_01: So are we going to test every single male athlete that's going into worlds for you know what I mean?
• 27:08
  SPEAKER_01: Like then is that I don't know.
• 27:11
  SPEAKER_01: It's hard.
• 27:11
  SPEAKER_01: I I can't make that decision but I kind of think that might be fair because men also have the right to be able to maintain feeling good and having normal levels of testosterone as they age, I think personally I don't think you know we can say women have the right to to get you know take hormone replacement and feel normal and continue.
• 27:32
  SPEAKER_01: There's things you can do but I don't I can't guarantee that um strength training on its own and new you know having certain nutrients and fueling adequately all on their own are gonna be able to keep your testosterone at normal levels as you age.
• 27:47
  SPEAKER_01: It just might be something that happens.
• 27:50
  SPEAKER_01: Um and that's a tough one.
• 27:52
  SPEAKER_01: Yeah I don't I don't know if I have the answer there.
• 27:55
  SPEAKER_01: I think it should be something that people should be able to do if they feel like they need to.
• 28:01
  SPEAKER_01: I just I think it gets like oh it's allowed, you know, and so people will take it if something's going to be allowed then people like to take it to the next level.
• 28:12
  SPEAKER_00: I'm kind of torn.
• 28:13
  SPEAKER_00: Um I mean we we just got through the tour de France and I mean right at the last stage they they woke up the two top riders at like two a m in the morning right before the most challenging uh stage of the race and had them do had their drug testing.
• 28:30
  SPEAKER_00: So I mean I I understand I understand the theory behind it because you know for for microdosing if they would have waited until they woken up it would have already kind of gone out of their system but they would have still had the benefits uh still sticking around.
• 28:44
  SPEAKER_00: So I I understand why they they did it but the question becomes well at what point should TRT be allowed?
• 28:55
  SPEAKER_00: I mean are are we talking that okay uh TRT isn't allowed for anybody who is under the age of forty and you know if if they are tested then they have to produce uh documented uh doctor's orders or you know it must be within uh the per the the reference ranges I mean they can't be above because I mean there there comes a point where if you're below the reference ranges it doesn't matter how much strength training you do you just really just you don't get the bene you don't get as much of the benefits from it.
• 29:33
  SPEAKER_00: So it's almost like it feels like it's like I'm just like sitting here spinning my wheels in the weight room.
• 29:38
  SPEAKER_00: I can't get stronger I can't put on muscle nothing is working and I'm lifting all kinds of weights all the time but the low testosterone levels aren't allowing me to really reap those benefits.
• 29:49
  SPEAKER_00: So at what point in time do we say look we have enough scientific evidence and if we want longevity in the sport this is a conversation that has to take place but it it just opens it up to abuse as we've seen in in other sports as well which is a shame because you know a couple bad apples spoil spoils the bunch of thing yeah that's the thing so there was um there was some some debate there was this gentleman named Cameron Haynes he's like a he has like a YouTube channel he's kind of does a lot of ultra running and he's like a bow hunter and he that's what I was referring to he was I think he did pretty well in a marathon he got I don't know masters maybe I don't know the placement but somebody else um brought the fact that he was taking test he's open about taking testosterone and uh I think peptides or something like that and he openly says it and he promotes it even and um somebody was calling him out like hey you know you just did this marathon it might have even been like a um like a US championship or something.
• 30:53
  SPEAKER_01: So it wasn't just a a marathon you know it was some something else that was a little bit more of an issue and then that's kind of sparked this whole debate about um what you know and it's really related to aging because he is an older a master's age athlete he's an older gentleman and he's just his thing is he's just trying to be like longevity.
• 31:14
  SPEAKER_01: He wants to continue to perform well and he is really doing it for the longevity and being able to feel good and perform and do these things these you know different kinds of races even as he ages and so well I mean I I don't know I can't really knock him for that if that's but then at the same time if he's competing against somebody who's not taking all that and somebody else is clean essentially without any added drugs or or peptides or any of that which is all um yeah is all bans essentially you know then is that fair and you know this is the debate, right?
• 31:51
  SPEAKER_01: Like because I think as masters athletes a lot of people are thinking about this like especially because there's an explosion of this like I see it on the internet of you know people like Cameron who are sort of like promoting this type of thing and um you know a lot I think a lot of athletes want to I can I know I do like as much as long as I can maintain my performance and I just want to be able to get out the door and feel good and be able to go run and be able to continue running and maybe participating even as old as I can be and if there's something that's going to help me be able to do that that maybe I mean hopefully doesn't have a lot of side effects I you know that's tempting to do because I I already can feel some of the changes that are occurring as I'm aging and it sucks.
• 32:39
  SPEAKER_01: Let's just be honest it kind of sucks.
• 32:41
  SPEAKER_01: You want to feel you're never going to be 20.
• 32:43
  SPEAKER_01: I mean there's no way you're ever going to be able to get back to that level but at least some people just can't even get out the door because they're in in pain.
• 32:51
  SPEAKER_01: So if there's or or you know they're having issues or they're for wh some women with their perimenopause are just like really struggling because of sleep and hot flashes and all these other things they can't even maintain a training plan very well because of their symptoms when it comes to these like hormone replacements to deny or have to make that choice especially as an older athlete um it's hard.
• 33:16
  SPEAKER_01: And I don't think I have an answer because I know I feel that way.
• 33:19
  SPEAKER_01: Like whatever I need to do to stay healthy and be able to maintain my fitness and be able to compete as long as I can, I want to be able to to do, you know and um I think most most of us who are aging probably feel similar.
• 33:35
  SPEAKER_01: So it's hard to it's hard to pass judgment I think.
• 33:38
  SPEAKER_00: Yeah.
• 33:38
  SPEAKER_00: But about talk a little bit about bone health concerns.
• 33:41
  SPEAKER_00: Bone health yeah this is something that that I don't I don't know a whole lot of about and I actually have a couple athletes on my roster who are perimeni perimenopause.
• 33:53
  SPEAKER_01: Let's move on to bone health I want to I want to understand a little bit more um you know because I'm trying to manage their stress and if if they're runners and I and they have they have bone health issues I need to be aware on how to manage how to manage that so bone health so along with bone health I mean I I I do want to mention here that we kind of think of bone health only in women um particularly because women t tend to struggle with bone issues more than men because of menopause and the decline in estrogen but men do also have the risk of osteoporosis and osteopenia and honestly there is a there's a connection there with both estrogen and men actually do have estrogen also but also like testosterone so um there can be a benefit you know something to I don't want men to be like oh it's bone health isn't my issue because it still can be but you know we see it more in women um so there's some risk factors for bone obviously I just mentioned the the menopause piece but there are some things that if you decide you don't want to do hormone replacement that you can consider for bone health um low energy availability which is just basically not fueling adequately or under eating and honestly I see this um some men and a in men as they get older as they they are worried about um body changes or composition changes but I see this a lot in women who are older because oh maybe there's a little bit more fat mass in the middle in the midsection and they maybe start to see those changes then they'll sort of make this assumption that they have to now not eat very much like oh I've got to start eating less and and that's just going to make this whole bone health issue so much worse.
• 35:41
  SPEAKER_01: So I would highly encourage women to just please if you're running and training don't get into this vicious cycle of like undereating on top of also having low levels of estrogen because you're just going to put yourself into a pretty big deficit in terms of bone mineral density.
• 35:58
  SPEAKER_01: So let so maybe you know maybe speaking with someone or getting some help with that it may your your changes in body composition may be m also just related to just changes in the way you're eating and the time you're eating and so it may have nothing it may be something else that you can work on.
• 36:15
  SPEAKER_01: But low energy availability is actually fairly common in older athletes too not just our our youth.
• 36:22
  SPEAKER_01: So low calcium and vitamin D.
• 36:24
  SPEAKER_01: So um that's another one that we want to look those are two nutrients that are really important for building bone magnesium is another one that we need for building bone.
• 36:34
  SPEAKER_01: So looking into you know sometimes I'll see um people as they age maybe they just uh don't tolerate milk as well you know so they're not consuming dairy products maybe they're not in the sun as much and so really looking into those nutrients and making sure that you're eating enough calcium foods with calcium um or if you have to do a supplement but trying to get so if it's not dairy, you know, there are there's calcium in like to like tofu and um leafy greens and certain um nuts and seeds and things like that.
• 37:08
  SPEAKER_01: But it's just harder to it's just really abundant in our dairy products.
• 37:12
  SPEAKER_01: So if you have to supplement but just like maybe even look into it look into foods that have sort of do a little inventory to see if you're getting enough and enough is like 12 to 1500 milligrams a day up to 2000 is adequate.
• 37:26
  SPEAKER_01: If you're way under that then you're probably not getting enough and then vitamin D, like I said, maybe we're just we're training outside but maybe we're not outside as much, you know, potentially for other reasons as we get older so skin cancer risk concerns that's another what reason we wouldn't be outside.
• 37:42
  SPEAKER_01: So looking into vitamin D and again if you have to take a supplement it's pretty common to have to supplement that because there's really not enough foods with vitamin D to be able to get enough through diet unless you want to eat like mushrooms and different things like weird things like that like fish.
• 37:57
  SPEAKER_01: I don't know fish with wild caught salmon which is fine which is great but it's just not enough or vitamin D milk but that would be like whole milk which you know maybe people aren't consuming.
• 38:08
  SPEAKER_01: So getting enough vitamin D and then magnesium is just tends to be lower in athletes' diet so maybe also considering uh I I just take like a magnesium before bed which also helps with sleep so you know something like that and then just like a lot of mileage or running a lot without strength training.
• 38:25
  SPEAKER_01: So we'll definitely talk more about strength training but building bone you running is not enough to build bone like running alone it's like a yeah if you start a running program and you haven't been running it is enough may maybe initially because of but once you get used to that and your body's used to that movement and that force on the on the body like it's not enough.
• 38:46
  SPEAKER_01: You need to build bone by basically having something that stimulates bone growth and one of the major ways you can do that as you age is jumping things like but you have to be kind of careful.
• 38:56
  SPEAKER_01: You don't want to overdo this but like jumping exercises where you're maybe like skipping rope or doing some sort of box jump plyometric thing not too much can help but also strength training.
• 39:08
  SPEAKER_01: So um another reason we'll talk we'll dive into strength training next time but I think you know those are things I would definitely want to if you have someone struggling with this like calcium, vitamin D, magnesium, making sure they're getting enough eating enough um but uh strength training or jumping plyometric type exercises uh and maybe just making sure if they're worried about it getting a screening.
• 39:32
  SPEAKER_01: So doing like a DEXA scan.
• 39:34
  SPEAKER_01: It's like a you can have if you're if you have a one if someone's listening and they're worried about it and they don't know where their bone mineral density is, you can sometimes get a referral from a physician.
• 39:43
  SPEAKER_01: It's just a like a scan thing that scans your whole body and it gives you sometimes it can give you body composition but it does give you like a bone mineral density score.
• 39:52
  SPEAKER_01: And you can kind of see where you are and I almost recommend anybody listening just do that so you you know no matter where you are so you have something to compare it to.
• 40:00
  SPEAKER_01: So if you do a DEXA scan now, like in 10 years you can do another one and see if you've lost bone but even just to see if you have some level of osteopenia or osteoporosis starting to develop so you can take action to um you know build bone or just try to maintain bone really it's hard to build bone as we age but things that can kind of maintain our bone mineral density.
• 40:24
  SPEAKER_01: So those are things I would recommend.
• 40:27
  SPEAKER_00: I don't know if you have any thoughts or do you think that there's a particular age where somebody should just already just start the supplementation of of calcium and vitamin D?
• 40:38
  SPEAKER_01: I mean not necessarily I just think it's I mean I think it's just more it may if you're not getting those nutrients through food, but if you're worried about it you can I just don't want you to overdo the calcium I mean vitamin D is a little hard.
• 40:54
  SPEAKER_01: I mean unless you're taking a 10,000 IU a day which is a really high dose like it's hard to overdo it.
• 40:59
  SPEAKER_01: But calcium can be a little, you know, we don't want to overdo it.
• 41:03
  SPEAKER_01: So I just tell people if they're worried about it, maybe they can take like a 500 milligram calcium supplement, you know, kind of almost like supplementing their diet like you don't want to overdo it because I think people get worried and then they're like oh my gosh and they'll start to take all this stuff that like excess amounts of things.
• 41:20
  SPEAKER_01: But if you just were are worried about it, just something to kind of supplement your diet diet a little bit like something like 500 milligrams of calcium a day to kind of supplement whatever you're doing.
• 41:30
  SPEAKER_01: As long as you're not eating like a ton of dairy and you're just now getting like over 2000 milligrams and now you're you know adding all the supplements in but it could be um I think somebody just needs to assess that for themselves.
• 41:42
  SPEAKER_01: If they're veget you know vegan or don't have dairy for some reason maybe a supplement is isn't a bad idea honestly.
• 41:49
  SPEAKER_00: So are there are there costs associated with consuming too much calcium and too much vitamin D?
• 41:55
  SPEAKER_00: Um can be can it be toxic to a certain extent?
• 41:58
  SPEAKER_01: Yeah vitamin D can be potentially but it has to be pretty high doses.
• 42:03
  SPEAKER_01: It's a it's a fat-soluble vitamin so it gets stored in our fat cells.
• 42:06
  SPEAKER_01: So it's there other there's other fat-soluble vitamins that have more of a toxicity risk but there has been known cases of vitamin D toxicity.
• 42:15
  SPEAKER_01: So we don't want to you just don't want to like be like oh this is good for me I'm gonna over like just excessively take it.
• 42:21
  SPEAKER_01: Calcium is it is also like an electrolyte and we can have too much calcium and that maybe um I kind of think of like calcification of arteries or like you know like a hardening so if if you're taking too much I suppose there could be a risk of other things that we want we don't want to be like hardened you know like we don't want to have calcium deposits in um and or it's also you know technically kind of you know magnesium and um sodium and potassium are the big electrolytes but there is some uh responsibility of calcium and like muscle force production and things like that.
• 43:01
  SPEAKER_01: So I suppose it could kind of have some issues there.
• 43:05
  SPEAKER_01: But I just don't you know it's just like anything we if we take too much we'll pee some of it out we'll get rid of it.
• 43:10
  SPEAKER_01: But if it starts to accumulate it's gonna cause problems you know but okay otherwise if that makes sense.
• 43:16
  SPEAKER_01: So we just want to be careful not to not overdo it.
• 43:19
  SPEAKER_01: Yeah.
• 43:20
  SPEAKER_00: That makes sense.
• 43:21
  SPEAKER_01: So those are I mean that's a really big thing with bone health I don't know if I have anything yeah too crazy to add there that I can think of.
• 43:29
  SPEAKER_00: Those are I can't think of yeah I can't think of anything else that um that would be relevant for this particular episode.
• 43:36
  SPEAKER_00: I think I think it would be relevant for when we start talking about how to how we should maybe approach training for for masters athletes versus you know the the younger population because that that might be something to to take into consideration in terms of run volume which is you know you have to you have to have the bone remodeling in order to to keep from getting Getting distress fractures.
• 44:01
  SPEAKER_00: So, but I mean, I I know a pretty I know a pretty younger athlete who's been dealing with uh femoral femoral fractures, and so that that was something that I was talking to him about.
• 44:14
  SPEAKER_00: I was like, have you, you know, gone and had some lab work to make sure that there's no uh no deficiencies or anything?
• 44:20
  SPEAKER_00: And he's like, Yeah, no, I'm perfectly healthy.
• 44:22
  SPEAKER_00: Um so it kind of it threw me for a loop trying to figure out like why this guy has been has been struggling so much with it.
• 44:30
  SPEAKER_00: But I don't know if there's is there maybe a genetic component to bone health?
• 44:36
  SPEAKER_01: Yeah.
• 44:37
  SPEAKER_01: There can be a genetic component to it.
• 44:40
  SPEAKER_01: Like when I'm thinking of someone who is having a fracture but everything else is rolled out, like they really are not under fueling, because I think that's a major one.
• 44:50
  SPEAKER_01: Um even if they have adequate calcium.
• 44:52
  SPEAKER_01: So I would just double check, be like, are you because ephemeral stress fracture, I mean, that's common in somebody who's kind of having low energy availability.
• 45:02
  SPEAKER_01: So I think if you like that one I would rule out for sure, uh maybe having a DEXA just to make sure that there isn't something more serious happening with the bone mineral density.
• 45:13
  SPEAKER_01: But if those are all ruled out, it could be genetic.
• 45:16
  SPEAKER_01: You know, I do think there are some genetic factors of people who are just more prone to os like some people just have osteoporosis like in their family, you know, history.
• 45:26
  SPEAKER_01: But I would definitely, if it's a young a young guy.
• 45:30
  SPEAKER_00: This this guy's younger than me.
• 45:32
  SPEAKER_01: So yeah, I would have him, I would just make sure he's not, you know, for some reason you'll be you'll be surprised how prevalent like under fueling, even if somebody isn't trying to, you know, because uh you know you're active and you're just is it can be easy sometimes not to get enough to eat and you don't really think about it.
• 45:52
  SPEAKER_01: I don't know.
• 45:53
  SPEAKER_01: Like I don't know because I don't know him, but it might be worth it.
• 45:56
  SPEAKER_00: And the aging process in the aging process just exacerbates this.
• 45:59
  SPEAKER_01: Yeah, it just makes it.
• 46:00
  SPEAKER_00: If if you're underfueling, that's that's one strike.
• 46:03
  SPEAKER_00: But if you're older and underfueling, well, you got two strikes against you is the kind of the the thought that I'm that I'm getting from from this conversation.
• 46:11
  SPEAKER_01: Yeah, I'm like worried if it's a younger person, what's gonna happen, you know, as they're older if they keep getting stress fractures like that.
• 46:18
  SPEAKER_01: It's kind of makes me a little bit uh concerned, but I guess it could be other factors.
• 46:22
  SPEAKER_01: I mean, there are other things, and so just kind of digging into it and figuring out why it's happening and maybe working with like a PT to make sure it's not like a biomechanical issue.
• 46:32
  SPEAKER_01: Um also, but yeah.
• 46:34
  SPEAKER_00: Okay.
• 46:35
  SPEAKER_00: All right, so that let's let's move forward now and let's talk about sleep.
• 46:40
  SPEAKER_00: Um sleep, okay.
• 46:42
  SPEAKER_00: All right, I I can I can honestly say that this is probably something that I have struggled with for for years.
• 46:47
  SPEAKER_00: And so, you know, as as I've gotten older, it's gotten a little bit worse.
• 46:51
  SPEAKER_00: I had I had pretty severe sleep apnea when I was younger, and I ended up having when I had gastric bypass, it kind of fixed it.
• 47:00
  SPEAKER_00: And so I I know I no longer had it, and I had no more symptoms, I wasn't snoring, or I didn't have the you know the the obstructive sleep apnea, so it's like I didn't stop stop breathing and all that kind of stuff like I did before.
• 47:15
  SPEAKER_00: Now, now I'm still around a similar weight, but the snoring is back like with a vengeance.
• 47:23
  SPEAKER_00: And my my poor wife, I feel so I feel bad for and it's it's getting to the point now where I have to call my doctor for a referral to to have another sleep study done because it it definitely impacts the the quality of my sleep.
• 47:37
  SPEAKER_00: And so, you know, I'm I'm getting up in the morning and I still feel you know a little tired, but I mean I feel fine, but I'm kind of curious on you know what what hindrances am I facing because my sleep isn't as high quality as as it should be.
• 47:55
  SPEAKER_00: So uh let's talk a little bit about how master's athlet, how the quality of the sleep changes as we get older and maybe some of the remedies that that they have to consider in order to fix it.
• 48:08
  SPEAKER_01: Yeah, I mean I think sometimes the sleep changes can be related to the hormonal changes, like I mentioned for women, you know, just kind of like hot flashes or waking up per progesterone and and changes there can kind of influence sleep.
• 48:23
  SPEAKER_01: Testoster low testosterone can kind of make you feel tired, and it, you know, so there are some of those changes related to just, you know, the hormones that we already spoke about that can influence sleep.
• 48:34
  SPEAKER_01: But I think also just in general, like there can be like a decrease in the deep sleep, like just the ability to kind of like like, well, not even deep sleep, just the ability to kind of get to sleep and stay asleep can be an issue.
• 48:49
  SPEAKER_01: Um, for older people, just kind of just general aging, you know, maybe it's hormonal related or maybe it's just other factors that are influencing it, you know, as we age.
• 49:01
  SPEAKER_01: You mentioned like sleep apnea and snoring and things like that.
• 49:04
  SPEAKER_01: So I do think it's worth because that's like its own health, that's like a separate issue that probably actually does happen more so as we age.
• 49:12
  SPEAKER_01: I mean, there's a lot of factors that can influence that, but it may increase like the likelihood of it as we age.
• 49:18
  SPEAKER_01: So if you need to get a sleep study because you think that maybe that's an issue, you're waking up kind of gasping or snoring really loudly, and the part your partner's kind of mentioning that, or there's some some you're not waking up feeling rested despite feeling like you slept all night, like those are all signs that maybe something else is going on.
• 49:36
  SPEAKER_01: So there are sleep experts in sleep, you know, you can do a sleep study, they'll I think check for sleep apnea, maybe other things.
• 49:44
  SPEAKER_01: So I think it's valuable to do that if you need to, because there may be something more medical going on.
• 49:49
  SPEAKER_01: And then, you know, supplements and sleep strategies that I might talk about are not going to be helpful because that's not really solving the underlying issues.
• 49:58
  SPEAKER_01: So I think if you're really struggling, like digging into maybe if there's something more medical going on and and getting that figured out.
• 50:05
  SPEAKER_01: Um, but if it's not that, and you're just kind of not sleeping well or waking up early in the morning or like I do sometimes.
• 50:12
  SPEAKER_01: Uh luckily it hasn't been terrible lately, but I'll wake up at like two or three in the morning and then takes me an hour or two to go back to sleep, which is like almost like the worst.
• 50:22
  SPEAKER_01: Like it's like I've had sometimes I get these bouts of insomnia, and I can't always, other than maybe certain points in my cycle or something, I can't always pinpoint the culprit.
• 50:32
  SPEAKER_01: It's like, what the heck?
• 50:33
  SPEAKER_01: Because I'll do everything right, or maybe it's when I'm a little more stressed or something, but um, that's like the worst.
• 50:39
  SPEAKER_01: And then you're trying to get up and you're trying to train, and you're you're told by your watch that your HRV has gone down and you shouldn't train.
• 50:46
  SPEAKER_01: You know what I mean?
• 50:46
  SPEAKER_01: It's like, but I can't not train for like three days, you know, four days because I didn't sleep.
• 50:52
  SPEAKER_01: Um so it's it's tricky.
• 50:54
  SPEAKER_01: I think one thing I will mention right away, and these are just basic things, I don't even know for aging exactly, but uh make sure you're not drinking caffeine um after, you know, in the afternoon and evening, even if you think you sleep okay, it's going to inhibit your ability to get a good quality sleep.
• 51:14
  SPEAKER_01: So caffeine is something to be really careful with.
• 51:17
  SPEAKER_01: And I think a lot of people, especially if you get into a cycle of like maybe not sleeping well, you wake up, you're kind of tired, and you're trying to make it through the day, and then you're grabbing that caffeine mid-afternoon, it's just gonna perpetuate that cycle and it's just gonna, you're never gonna be able to come out of that.
• 51:32
  SPEAKER_01: And it could get worse where you're just needing more and more caffeine.
• 51:36
  SPEAKER_01: So trying to really keep that caffeine to the morning time, um, because that is actually a even for people who think they can tolerate caffeine, I would say.
• 51:45
  SPEAKER_01: And so that's a big one.
• 51:47
  SPEAKER_01: I think if you can try to train if you have a poor night of sleep, unless it's really, really bad and it's inhibiting your ability to train, I do think that there can be a benefit to like trying to do some sort of training or stick to your training plan if it's one night, and you might find that you're tired enough the next night to sleep better, and sometimes you can kind of get out of that cycle.
• 52:06
  SPEAKER_01: Um, but sometimes if it's perpetual, then it can really inhibit you may not even feel like training and you can't continue the training plan without some sort of detriment.
• 52:15
  SPEAKER_01: But you know, if it's just one or two nights here and there, I would just sort of try to train through it and and usually you'll get back onto a good sleeping schedule.
• 52:23
  SPEAKER_01: But if all of a sudden you're noticing like several nights of the week or it's happening four or five days in a row, then you know, that's really where it's concerned becomes quite concerning because that's when um your ability to recover and even just function on a daily basis becomes impaired.
• 52:40
  SPEAKER_01: Um, stress can be a big one.
• 52:42
  SPEAKER_01: So I think it's just, you know, there's so many, I think many people have heard all these strategies of like s having a nighttime routine.
• 52:50
  SPEAKER_01: But I'm just gonna go ahead and say, like, I know this and sometimes I fall off.
• 52:55
  SPEAKER_01: And it's when I'm not being really good, when I'm working really late or do things like on my phone until late that it I I see that it doesn't do what good things for my sleep.
• 53:07
  SPEAKER_01: So just that reminder that it's probably good to not check your emails late and to try to switch off the phone and maybe do something calming before bed, whatever that is for you.
• 53:17
  SPEAKER_01: But this gent this like little reminder that those things matter and whatever you can do to kind of turn off the daily stress will help your sleep.
• 53:25
  SPEAKER_01: Because I think you know talk maybe a little bit about some of the stress stuff, but things do change as we get older.
• 53:31
  SPEAKER_01: I was talking with someone the other day who has teenagers, and they um she's like, I stay up till midnight waiting for my kids to come home because I'm worried that they won't they're supposed to come home.
• 53:42
  SPEAKER_01: It was like 11 or midnight.
• 53:43
  SPEAKER_01: She had whether I'm not gonna argue whether that's a good curfew or not, but that's what she said.
• 53:48
  SPEAKER_01: And so she's staying up until midnight because she's worried about her teenage children, and I understand that I would do the same thing.
• 53:55
  SPEAKER_01: But then she's waking up at six in the morning to go do her workout, right?
• 53:59
  SPEAKER_01: So it's like that's not conducive to long-term, you know, you're gonna burn out.
• 54:05
  SPEAKER_01: That's not good.
• 54:05
  SPEAKER_01: You you have to get more sleep than that, like most of the time, and if once in a while, that's okay.
• 54:11
  SPEAKER_01: But that kind of thing, just those life changes that kind of inhibit your your sleep.
• 54:16
  SPEAKER_01: And I'm like, you're gonna have to have a chat with your they weren't teenage, I think they were like college-age children that she had at home with her over the summer or something like that.
• 54:24
  SPEAKER_01: So they were they weren't teenagers, but it was like that sort of situation, and she's worried understandably.
• 54:30
  SPEAKER_01: And I'm like, oh my gosh, like that's a whole life situation that I haven't had to encounter yet.
• 54:35
  SPEAKER_01: But, you know, that kind of thing.
• 54:37
  SPEAKER_01: We're changing.
• 54:37
  SPEAKER_01: We have teenagers, we have older kids, some of us who are you know in our 40s and beyond.
• 54:43
  SPEAKER_01: And so how is that impacting it?
• 54:45
  SPEAKER_01: Or your job, you know, responsibilities may change because maybe as we're older, we take on more management positions or different higher level positions that involve a lot more stress and a lot more um responsibility, and how is that impacting our life?
• 54:59
  SPEAKER_01: So I think it's important to remember that when it comes to like sleep and stress kind of goes along with this, just thinking about those things that may have changed that may have nothing to do with aging.
• 55:09
  SPEAKER_01: It's just the life changes that influence and our sleep our phase of life, yeah.
• 55:16
  SPEAKER_01: Because it may be with this woman, she's like, I sleep great, but I have to wake up at six, and so she's not getting enough sleep, and so that's impacting her ability to like feel good and and train and do everything she wants to.
• 55:28
  SPEAKER_01: And so there's maybe I don't know what the solution is there.
• 55:31
  SPEAKER_01: I think it's like thinking about your own life and what's going on and what's kind of maybe influencing sleep that maybe wasn't there like earlier, or it's just changes, you know.
• 55:40
  SPEAKER_01: When we have babies, we just don't sleep long enough.
• 55:43
  SPEAKER_01: They're waking up every two hours, and then when they're teenagers, we're staying up late worrying if they're gonna come home on time.
• 55:49
  SPEAKER_01: So it's you know, these are all things that influence sleep, right?
• 55:53
  SPEAKER_01: So trying to find the good sleep routine and um, you know, trying to stay in a good habit around sleep and when we go to bed, when we wake up, try to keep that, all those things that we've probably heard before are really important.
• 56:05
  SPEAKER_01: I mean, there are some fleet fueling strategies at night or things you can consider that might help with sleep.
• 56:11
  SPEAKER_01: So one would be like a high protein snack before bed.
• 56:15
  SPEAKER_01: I know they say like a lot of people follow intermittent fasting.
• 56:18
  SPEAKER_01: They're not, you're told not to eat before bed, but for like an athlete, having a high protein snack with maybe a little bit of carbs.
• 56:24
  SPEAKER_01: So, an example would be like a Greek yogurt with some granola, like right before um, like you know, and within an hour before bed, might just keep blood sugar levels a little bit more stable, maybe help us that protein before bed might be helpful for sleep.
• 56:38
  SPEAKER_01: So I do have some people who report when they have, especially when they're training a lot, like a high protein snack or something with more protein and a little bit of carb, they feel like they sleep better.
• 56:50
  SPEAKER_01: So versus like what I would not recommend is do not have a high carb meal right within an hour before bed.
• 56:58
  SPEAKER_01: So don't eat a whole pizza or a bunch of pasta or like a ton of carbs right before bed.
• 57:04
  SPEAKER_01: This is like a strategic, like hopefully you've had dinner three hours ago, and then you're eating your high protein snack within an hour and it's not a large portion and there's not a ton of carbs.
• 57:15
  SPEAKER_01: Because we do know that if you eat a ton of food, like a lot of carbs, like a big load of carbs, it will affect your sleep.
• 57:21
  SPEAKER_01: I've seen it.
• 57:22
  SPEAKER_01: I've seen how it impacts glucose levels your and how that can influence your sleep.
• 57:27
  SPEAKER_01: So how I what you eat and how you eat before bed can also have an impact.
• 57:32
  SPEAKER_01: And then lastly, I'll say one more thing.
• 57:34
  SPEAKER_01: But sleeping, sleeping um supplements can help too.
• 57:38
  SPEAKER_01: So like magnesium, L3N8, you know, you can try those things, like m magnesium um citrate or glycinate.
• 57:46
  SPEAKER_01: Um but it's not a magic.
• 57:48
  SPEAKER_01: Like it's not like, oh, you're gonna take these things and it's magic, you know, it's just something that might help.
• 57:53
  SPEAKER_01: But in my experience, they only help when I'm doing everything else right, and they're not like a suppl a um like something to replace all those other beneficial sleep strategies.
• 58:04
  SPEAKER_01: So that's all.
• 58:06
  SPEAKER_01: I know we could almost do a whole thing on sleep itself.
• 58:08
  SPEAKER_01: But the magnesium the magnesium citrate, what's the other magnesium that there's magnesium three and eight, and that's the one that supposedly goes through the blood-brain barrier, so a lot of people kind of tout that as maybe more beneficial for sleep.
• 58:25
  SPEAKER_01: Um, but citrate or glycinate or both, I mean I haven't really noticed a difference.
• 58:31
  unknown: Okay.
• 58:32
  SPEAKER_01: There's just there's like several forms.
• 58:33
  SPEAKER_01: The one I would maybe avoid would be the um oxalate.
• 58:37
  SPEAKER_01: Um there's some forms that are more absorbable than others, and that particular form doesn't absorb very well, so it's really great for if you have constipation, but it's not maybe super absorbable.
• 58:48
  SPEAKER_01: So I just tend to go with glycinate or citrate, three, and I think it's is it three and eight?
• 58:53
  SPEAKER_01: Anyway, I can now I'm like I'm thinking of the L-theanine, and I'm like mixing those two up, anyways.
• 58:59
  SPEAKER_01: Um, yeah.
• 59:01
  SPEAKER_00: Because I was I was taking magnesium citrate before bed, just a little powder, you put it in the water and stir it up and all that kind of stuff.
• 59:08
  SPEAKER_00: But we changed it, and it was called Calm or something like that, was the label on the box.
• 59:13
  SPEAKER_00: Now they had one that was called Max Calm or something like that.
• 59:16
  SPEAKER_00: So I think it was the glycinate, like the magnesium glycinate one, and then I I combined that with um Ashwagonda, like an Ashwagonda pill before I would go to bed.
• 59:29
  SPEAKER_00: So I put it with all my the rest of my like nighttime supplements, and I found that my sleep was actually deeper when I when I started that protocol, and I would dream more, and so I got into that deeper, that deeper realm of sleep.
• 59:44
  SPEAKER_00: So I thought that that was I I don't know if there's anything to it, or if it was just something that just I experienced, or if there's if there's something behind it and I just didn't know.
• 59:52
  SPEAKER_01: It just might depend on what's you know what type of magnesium is more absorbable, and then maybe with the ashwagonda, which is more of like a it helps it helps with stress.
• 1:00:02
  SPEAKER_01: It's like a modulator, so it kind of helps maybe cortisol, you know, ashwalgonda can like.
• 1:00:08
  SPEAKER_01: Yeah, the cortisol levels.
• 1:00:09
  SPEAKER_01: Yeah, so um it could help, yeah, that combination.
• 1:00:13
  SPEAKER_01: Um yeah, I think that's important to kind of experiment a little bit.
• 1:00:16
  SPEAKER_01: Some people don't like the wild dreams and the crazies things that happen.
• 1:00:20
  SPEAKER_01: Like I've noticed when I take sometimes when I take the L-theanine at night or the um what else?
• 1:00:27
  SPEAKER_01: I've tried like a GABA supplement because it's I've noticed it helps, but it does kind of give me some wild dreams sometimes.
• 1:00:33
  SPEAKER_01: So I'm like, I don't know.
• 1:00:34
  SPEAKER_01: I think I'll take the wild dreams and sleep over not sleeping, but uh you know, some people don't like that.
• 1:00:40
  SPEAKER_01: So you just have to kind of experiment and then you know, just be aware like anything with supplements, just make sure they're um a good quality, you know.
• 1:00:48
  SPEAKER_01: I don't know.
• 1:00:48
  SPEAKER_01: I don't want to go down that rabbit hole right now, but just making sure.
• 1:00:53
  SPEAKER_00: I did do something where I uh the the routine that you were talking about, and it was something that that I discovered that just I don't perform well, is it was very common for me to get up in the morning and go into my office and do like coaching stuff and you know, do my business stuff, and then go do a workout and then come home and then log in for my full-time job, and then after my full-time job was over, do an evening workout and then come back and do more coaching stuff and more business stuff, and then go basically go from my office and just walk across the hall and just go go to bed and try and fall asleep.
• 1:01:34
  SPEAKER_00: And I I discovered that it just was not working because my because I'm asking my brain to stay engaged and it's not gonna just stop when you know I walk out of the room.
• 1:01:44
  SPEAKER_00: So it takes a while for the brain to kind of unwind.
• 1:01:47
  SPEAKER_00: And so I made the decision that I made the commitment to you know, one hour before I go to bed, I I have to stop working.
• 1:01:56
  SPEAKER_00: So I I I shut everything off and I leave my office, and that means I just kind of go sit on the couch and maybe watch watch an hour's worth of TV, which is how my brain just kind of like unwinds.
• 1:02:08
  SPEAKER_00: Uh it doesn't engage very well.
• 1:02:10
  SPEAKER_00: Uh I mean uh to me to me, if I sat down and read, r reading to me is brain engaging.
• 1:02:18
  SPEAKER_00: So I can't I can't read before bed because then my brain starts to roll a little bit.
• 1:02:23
  SPEAKER_01: I listen to uh sleep stories.
• 1:02:25
  SPEAKER_01: So there's like a couple you could just Google or find podcasts or download um like audible books, but they're but there's one called Nothing Much Happens.
• 1:02:35
  SPEAKER_01: She it's a podcast that she does sleep stories, and they're very nice little light, I mean they're not engaged, they're not like brain engaging, they're just like comfy little stories.
• 1:02:44
  SPEAKER_01: I don't even know to describe it, just fun little comfort like they're kind of like there's not a lot going on, but it's engaging enough that you're listening because it's kind of comforting.
• 1:02:54
  SPEAKER_01: And uh that and her voice is very calming, so it's just that that it's like a signal.
• 1:03:00
  SPEAKER_01: And once you get in a habit of doing that, and then you you know you start to sleep, it it's like a it's almost like this concept of like you're you're disengaging from work and now you you know this your br brain is like, oh, this is what we listen to, this is what we do before bed.
• 1:03:14
  SPEAKER_01: And then it's like starting to make that um transition to sleep and bedtime.
• 1:03:19
  SPEAKER_01: So I think that's something to think about is having those habits or those routines, or that something you do that kind of helps your brain be like, oh, okay, that's the end of the day.
• 1:03:28
  SPEAKER_01: It's this is what we do before bedtime.
• 1:03:30
  SPEAKER_01: And uh for me, it's the sleep stories, but and I do notice when I'm consistent about that, I do sleep better.
• 1:03:36
  SPEAKER_01: So um, it could work for somebody.
• 1:03:39
  SPEAKER_01: These, I mean, there's all sorts of different like tactics like that, but I think I mean, and then we didn't even talk about like the way the you the room should be cool and how dark it should, you know, like those are but I mean there's so many podcasts and different like Matthew Walker's list, he's got um he's been the guest on a lot of podcasts, he's like a sleep expert.
• 1:03:58
  SPEAKER_01: So if you really want to dive into sleep, you know, he's got a book called I think Why You Why We Sleep, and it's um I I have it downloaded.
• 1:04:05
  SPEAKER_01: The reason I haven't listened to it is because it causes me anxiety about all the things, all the terrible things that happen when we don't sleep.
• 1:04:12
  SPEAKER_01: So then I worry about it.
• 1:04:13
  SPEAKER_01: And I'm like, okay, that's not good either.
• 1:04:16
  SPEAKER_01: He's it's great.
• 1:04:17
  SPEAKER_01: I mean, the information he has to say is per is great, but then I'm like sitting there like, oh my gosh, it makes it worse because I'm like, I'm not sleeping, and then all this, like all these terrible things are happening.
• 1:04:27
  SPEAKER_01: I'm gonna like have Alzheimer's, you know what I mean?
• 1:04:30
  SPEAKER_01: And my blood glucose is gonna be off and all these terrible things.
• 1:04:33
  SPEAKER_01: And I'm like, this best if I don't know.
• 1:04:35
  SPEAKER_01: Like I know, I know on a surface level, it's best if I don't know all the details, anyways.
• 1:04:40
  SPEAKER_01: Um, you know how that is for us type A people.
• 1:04:43
  SPEAKER_01: Um let's talk a little bit, like I want I know we want to wrap this up because I think we're gonna come back with a part two.
• 1:04:48
  SPEAKER_01: I think next week we're gonna talk more more into the fueling piece and more into the training for masters to kind of dive into those pieces.
• 1:04:55
  SPEAKER_01: But let's just talk really quickly about we talked about it, I think already a bit with the stress piece, but um I do think it's important to revisit that just really quickly, is that uh as we're as we're aging, there are things that are changing in our life, that for the better or for the worse.
• 1:05:11
  SPEAKER_01: I mean, we might have, I think for some it's like our our kids are getting older, maybe we have more time to train, or maybe they're we're empty nesters, you know.
• 1:05:19
  SPEAKER_01: And for some who are have kids in college and now you're not, you know, doing the daily tasks of having little kids, and there's some things that change, but there may be others that kind of change make it harder to train or maybe more stressful.
• 1:05:35
  SPEAKER_01: So I think it's important.
• 1:05:36
  SPEAKER_01: I mean, everybody's life circumstance is different.
• 1:05:38
  SPEAKER_01: I mean, some sometimes you have the kids move out, and then all of a sudden your aging parent is now needing your care.
• 1:05:44
  SPEAKER_01: And that I've run into I've had people I've worked with who have that situation, which seems very stressful to me, and it makes me like, oh my gosh, like what am I gonna do when my mom's aging?
• 1:05:54
  SPEAKER_01: You know, like I start to think about those things because you now have another thing to work.
• 1:06:00
  SPEAKER_01: So there's just a lot.
• 1:06:02
  SPEAKER_01: I think, and I think it's worth considering those factors when you're trained to pick your goals and figure out, you know, how you're managing things and sleep.
• 1:06:11
  SPEAKER_01: Or maybe you're one of the lucky people that has less stress, or you're retired and now you have all the time in the world to train, and it's just a different situation.
• 1:06:19
  SPEAKER_01: So I guess, you know, everybody's factors are different, but that is there are some things that happen when we get into our 40s and 50s and beyond that I think we just need to acknowledge may make it harder to train.
• 1:06:31
  SPEAKER_01: I don't know if I have much to say.
• 1:06:33
  SPEAKER_00: Usually usually at that phase of life, you know, you're you're kind of you're deep into your careers, and you know, the the responsibilities that you have uh in that aspect of your life tend to increase.
• 1:06:46
  SPEAKER_00: Um so it it seems con it seems reasonable that you know with that additional level of stress, I mean that that flows into everything else, you know, sleep quality and the ability to fuel properly, you know, if you're a stress eater or whatever.
• 1:07:00
  SPEAKER_00: It may not be something that, you know, younger athletes have to worry about, but maybe they worry about something that's different.
• 1:07:07
  SPEAKER_00: Their incomes tend to be lower, they're just kind of getting started, and so maybe that's just a different kind of stress.
• 1:07:13
  SPEAKER_00: But I mean, as we've said before, stress is stress and the body doesn't differentiate it.
• 1:07:17
  SPEAKER_01: So I think if we just have to face that, even if we are even going back to like the replacements of things like hormones and stuff like that, there it's just we cannot live forever, and there's going to be some decline that happens, and our ability to manage and handle stress or to bounce back from certain things is going to be less no matter how well we feel.
• 1:07:40
  SPEAKER_01: I wish I could say differently, but I think something we all have to accept is that that is the inevitable outcome unless there's some other something they come up with that helps us live forever and and not have to age.
• 1:07:51
  SPEAKER_01: So it's just, I think the stress is different, and but it may not be more stress.
• 1:07:57
  SPEAKER_01: It's just that the way that our ability to handle it and be able to bounce back from it may be a little bit less.
• 1:08:03
  SPEAKER_01: So we just need to be focusing more on the stress management and making sure that we're taking care of ourselves outside of training and in other aspects to make sure we aren't um overdoing it.
• 1:08:15
  SPEAKER_01: Because I think the consequences, just being overly stressed, and it's just I think the consequences are a little bit harder to manage when we are older, unfortunately.
• 1:08:26
  SPEAKER_01: And I don't have any any um insights into how to make that different because we're all getting older and there's things that we cannot m, you know, control in that aspect.
• 1:08:38
  SPEAKER_01: I guess um one bit of bit of advice that I have for people is just to remember that um the stress may be more, but maybe it may be less, or it may be just different, but their ability to handle it or recover from it is probably a little bit less as we age.
• 1:08:58
  SPEAKER_01: So you need to take that in consideration when you're doing your training plans and all of that.
• 1:09:02
  SPEAKER_01: You just want to make sure you understand that.
• 1:09:05
  SPEAKER_01: And I don't know if I have any advice other than that.
• 1:09:08
  SPEAKER_01: So it's a sad part of aging.
• 1:09:11
  SPEAKER_00: Part of the game.
• 1:09:12
  SPEAKER_01: Anyway, I don't want to I don't know if I want to like end it on that.
• 1:09:15
  SPEAKER_01: That's that seems kind of sad.
• 1:09:16
  SPEAKER_01: I'm like, and we don't want to end it on a bad note.
• 1:09:19
  SPEAKER_00: I can try and find a way to end this on a positive note.
• 1:09:22
  SPEAKER_00: Um as as you were saying that as we get older, our abilities to manage and handle stress may change, and you may be uh not as adapt to managing that stress.
• 1:09:41
  SPEAKER_00: Um I guess the one piece that I would say is that as as we get older, at least we have wisdom to fall back on.
• 1:09:49
  SPEAKER_00: So we do have a lot of past experiences that we can draw on to where we can say, well, I know that this didn't work when I tried this once before, uh, but this one was successful.
• 1:10:00
  SPEAKER_00: So let's let's go back to this.
• 1:10:02
  SPEAKER_00: I think it gives you more tools in the tool belt to to use when situations do arise.
• 1:10:10
  SPEAKER_00: Um for instance, I I find a lot of adult athletes, uh, especially A-type personality triathletes will will sometimes dive and dive deeper into their training when they are when their stress levels rise.
• 1:10:23
  SPEAKER_00: So they actually want to train more or they train harder.
• 1:10:28
  SPEAKER_00: And I I think that that can be good, but then I think that it can be bad as well, you know, and I think that if they've experienced any past injuries from from overtraining or ramping up volume too high because you're trying to use that as as a way to manage your stress, yeah, as a as a coping mechanism, it may give you something to fall back on.
• 1:10:50
  SPEAKER_00: It's like, oh, I've I've seen this happen before.
• 1:10:53
  SPEAKER_00: I know that this is my tendency, so I have to find other ways to deal with it.
• 1:10:58
  SPEAKER_00: Hopefully they're they're healthy ways.
• 1:11:01
  SPEAKER_00: Um, but I think at least it gives you some experience to know what what has worked before and what hasn't.
• 1:11:07
  SPEAKER_00: And so w wisdom is valuable.
• 1:11:09
  SPEAKER_00: Don't don't yeah, don't we don't want to discount it.
• 1:11:12
  SPEAKER_01: As I get older, there's things I like when I was younger, I used to be way more worried about, or I would I I guess now that I'm older, that the wisdom piece is that I I feel like I'm better at knowing what to let go and kind of what I've been in one instance is just like the things that I can control, I try to control, and I've been better, I think, as I've aged at letting go of the things that I cannot control and reminding myself of that.
• 1:11:38
  SPEAKER_01: Whereas when I was younger, I used to fret about all sorts of things, about I would have a lot of anxiety over all sorts of things, especially things that I had no control over.
• 1:11:47
  SPEAKER_01: And that's a you know, the that's kind of a waste because I couldn't have done anything about it anyway.
• 1:11:53
  SPEAKER_01: So I think thinking about it that way too, maybe our stress is different or more, but we maybe are, you know, better able to handle it as we get older, hopefully, uh, because we have more wisdom.
• 1:12:05
  SPEAKER_01: So maybe that is that is a good way to land it.
• 1:12:08
  SPEAKER_01: Yeah.
• 1:12:10
  SPEAKER_00: All right.
• 1:12:10
  SPEAKER_00: So that that's let's wrap that up before we come up with something else.
• 1:12:14
  SPEAKER_00: Thank you, thank you guys for for joining us in this episode of the Endurance Athlete Journey Podcast.
• 1:12:19
  SPEAKER_00: This has been episode 112, uh, where we've started a series on masters athletes and you know the nuances that they face as as we get older um or more seasoned.
• 1:12:33
  SPEAKER_00: Let's let's put it that way.
• 1:12:34
  SPEAKER_00: We we're we're getting more seasoned, we're not getting older.
• 1:12:37
  SPEAKER_00: So uh our typical housekeeping.
• 1:12:40
  SPEAKER_00: So uh if you've found this episode uh helpful or it resonated with you, or if you know somebody else that that you feel that this episode could help, uh, I hope that you will consider sharing the episode with any with everybody uh and uh leave a review and a comment.
• 1:12:57
  SPEAKER_00: Those are so you you have no idea how helpful they are uh in terms of bringing the podcast to the forefront so that people can easily find us.
• 1:13:06
  SPEAKER_00: Uh as we've said from day one, we do not monetize this podcast.
• 1:13:12
  SPEAKER_00: There's no commercials, there's no ads, there's no sponsors.
• 1:13:15
  SPEAKER_00: We do this uh because we love it and we want to come to you guys and share our insights.
• 1:13:21
  SPEAKER_00: And we're not interested in trying to sell you supplements and mattresses and you know financial advice.
• 1:13:27
  SPEAKER_00: So uh these these reviews and comments uh help with the algorithms to pick us up and find where the chatter is taking place so that when somebody goes out and they go and search for you know endurance sports, the endurance athlete journey podcast is in that list.
• 1:13:43
  SPEAKER_00: So uh it it only takes just a second or two.
• 1:13:47
  SPEAKER_00: So if you haven't left one, please I hope that you will consider leaving one.
• 1:13:50
  SPEAKER_00: They are greatly appreciated, and we thank you for that.
• 1:13:53
  SPEAKER_00: We also have the endurance athlete journey podcast group.
• 1:13:56
  SPEAKER_00: So it's a private group that's on Facebook.
• 1:13:58
  SPEAKER_00: We created it to build a community.
• 1:14:01
  SPEAKER_00: Uh so if you are not a member, uh all you have to do is just search for that name on Facebook.
• 1:14:06
  SPEAKER_00: So it's the Endurance Athlete Journey Podcast group.
• 1:14:09
  SPEAKER_00: You answer one simple question and agree to the group rules, and it lets you right on in.
• 1:14:14
  SPEAKER_00: Um uh let's let grow the community and we'll we'll layer we'll learn and support each other uh as we move forward.
• 1:14:21
  SPEAKER_00: So we thank you guys for considering that as well.
• 1:14:24
  SPEAKER_00: We're also active coaches, so we're bringing on athletes onto our rosters.
• 1:14:27
  SPEAKER_00: So if you are interested in talking with a coach or seeing if a coach uh would would be able to help you uh whatever situation that you're dealing with, if you want to try something new, you're just tired of looking for plans or looking for workout ideas, or you're an aging athlete and you have other stuff that you have on your on your plate, and you just want to turn over training plan creation to somebody else uh with wisdom and experience, we hope that you will consider reaching out to us as well.
• 1:14:56
  SPEAKER_00: You can go to fuel the number two run.com for Coach Katie.
• 1:15:01
  SPEAKER_00: She does dietetics and run training.
• 1:15:04
  SPEAKER_00: Uh, you can go to taboularasseracing.com.
• 1:15:08
  SPEAKER_00: Uh that's for for me, Coach Justin, where you can find uh one-on-one uh multi-sport coaching as well as single sport uh coaching, and I do custom training plans as well.
• 1:15:20
  SPEAKER_00: Uh I think that that about does it for us this time uh on this episode.
• 1:15:25
  SPEAKER_00: So we thank you guys for joining us.
• 1:15:27
  SPEAKER_00: We could thank you for the continued support that you continue to show, and we look forward to coming to you again next time.
• 1:15:34
  SPEAKER_00: Uh so for for Coach Justin and Coach Katie, thank you guys very much, and we'll talk to you again later.
• 1:15:40
  unknown: All right.
• 1:15:41
  SPEAKER_00: Bye-bye, guys.
• 1:15:52
  SPEAKER_00: That wraps up today's episode of the Endurance Athlete Journey Podcast.
• 1:15:56
  SPEAKER_00: Endurance sports have a way of teaching us patience, humility, and resilience.
• 1:16:01
  SPEAKER_00: Lessons that carry far beyond the workout.
• 1:16:04
  SPEAKER_00: Progress in endurance sports doesn't come from shortcuts.
• 1:16:07
  SPEAKER_00: It comes from consistency, discipline, and doing the work when it's not glamorous.
• 1:16:12
  SPEAKER_00: Wherever you are on your endurance journey, keep trusting the process and honoring the work you put in each day.
• 1:16:19
  SPEAKER_00: If today's episode resonated, please subscribe, leave a review, and share it with someone to help on their endurance journey.
• 1:16:27
  SPEAKER_00: Don't forget to join the conversation on our social sites to help build and foster a community where we all learn and support one another.
• 1:16:35
  SPEAKER_00: We'll be back with more stories and insights from Coach Justin and Katie.
• 1:16:39
  SPEAKER_00: Until then, visit the podcast website at the endurance athlete journey.buzzsprout.com for more episodes from the Endurance Athlete Journey Podcast.
• 1:16:50
  SPEAKER_00: Have questions or comments about the podcast?
• 1:16:52
  SPEAKER_00: Feel free to send us an email at the endurance athlete journey at gmail.com.
• 1:16:59
  SPEAKER_00: For all things coaching, visit Coach Katie at fuel the number two run.com and Coach Justin at tabula rasteracing.com.
• 1:17:09
  SPEAKER_00: Again, thank you for listening to the Endurance Athlete Journey Podcast and remember to find joy in the journey.