Latest / Zone2Speak Podcast / Pioneer Sports Medicine Orthopedic Surgeon Dr. William Murrell on Cycling Injury Prevention, Regenerative Medicine, and Longevity

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Pioneer Sports Medicine Orthopedic Surgeon Dr. William Murrell on Cycling Injury Prevention, Regenerative Medicine, and Longevity · Zone2Speak Podcast

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And now for the episode.
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Welcome to another episode of ZONETOSPEAK. Today, we have Dr.
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William Murrell, who is an innovator in sports medicine orthopedic surgeon disrupting
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global health care to deliver a world full of happy, healed, and healthy people.
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With a passion for helping athletes and active individuals, Dr.
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Morrell specializes in regenerative medicine, focusing on innovative treatments
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like PRP and stem cell therapy to accelerate recovery and optimize joint and muscle health.
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His innovative work spans from the U.S., U.K., Middle East, and Germany,
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where he has designed and operated state-of-art facilities.
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A sought-after clinician, educator, and researcher, Dr.
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Morel co-funded and serves as co-editor-in-chief of the Biologic Orthopedic
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Journal and is an associate editor for the Journal of Orthopedic Surgery Research.
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Dr. Morel has worked with an elite and professional athletes.
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Including top men's and women's tennis players from around the world.
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Dr. Morel, welcome to the podcast.
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Oh, thank you very much, Juliana. It's a great pleasure to be with you today. Thank you.
3:46
So, as you know, the podcast is about the world of cycling, and within any sports,
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there are always injury and hopefully injury prevention.
3:57
So I was wondering if you can share with us a little bit of the common injuries
4:02
of cycling and how can we maintain great health while cycling? Got it.
4:09
I think you can divide the injuries that we see in cycling into really two categories.
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One category is an injury due to a crash or a fall or traumatic injury.
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And the other injuries are mainly surrounding your health and wellness and your fitness.
4:34
And, you know, sometimes if you're on really long rides, centuries plus,
4:41
and you're drinking a lot of water without electrolytes, this can sometimes cause problems.
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And the problems really can be quite wide. You know, simple things like.
4:56
Dehydration, but also you can get electrolyte imbalances and these imbalances
5:02
can change your mental status.
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And with that, you can go to the first category because you're not really thinking
5:10
clearly and then you can crash and then you're in the first traumatic category.
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But largely, that these are the two injuries.
5:21
Yeah. Wow. So the lack of electrolytes or maybe the opposite of too many electrolytes
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or some unbalance also causes some lack of mental clarity. Mental clarity.
5:35
Yes. And so for probably the most common, especially if you're on a really long
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ride is you drink a lot of water that doesn't have, you know,
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very much sodium in it, for example.
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And hyponatremia is something that we see in sports, not only in cycling, but many sports.
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And what happens with hyponatremia is you can really lose your mental focus
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and you can be quite what we call uptunded.
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And this means that you're not really yourself and you're not really thinking clearly.
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And so there are probably some really good sources of how much electrolytes
6:23
should be included in your fluids that you're intaking, especially over a very long ride.
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But my thoughts are, you know, probably every one out of eight units of fluid
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that you're intaking should have some good electrolytes.
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And I think with this and also eating well after your rides in the evening,
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if you're say riding all day, I think, and having enough salt intake in particular,
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I think this can really help you.
6:58
But then you have the other side of that where you're taking fluids like,
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I don't want to say Gatorade because, you know, Gatorade is not the most healthy of fluids.
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But, you know, this particular product has lots of solutes in it, including glucose.
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In some countries, high fructose corn syrup, which will really absorb a lot
7:25
of your body's fluids or water into the gut.
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And then you can become really dehydrated. And so you have kind of two,
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it's a fine balance, and you have two sides of the coin that you really need to watch out for.
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But I think the most common problem that we see is really just not having enough
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mineral or solutes in your water, and then you can crash.
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So it's better to have the electrolytes, obviously, than to not have any,
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because then I guess you're just flushing your body and you just deplete yourself
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from the electrolytes, minerals that you need.
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Especially if you're on a very long ride. Yeah. We have a lot of ultra cyclists
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that come to the podcast and listeners, and I myself ultra cyclist,
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so we do a lot of long hours on the bike.
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So that's super important because I thought maybe the mental clarity was just being tired.
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I didn't know electrolytes had a part of it. Yes. Well, it could just be because of being tired.
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But if you are drinking, you know,
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10 Camelbacks over a period of a day, and one of these or more are not one with
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electrolytes because, you know, you lose salt when you're riding.
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And, you know, sometimes, especially on a very hot day, you can even see the
9:00
salt on your skin, you know.
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And so, yeah, so, you know, taking adequate electrolytes is super, super important.
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And I would say probably about one in eight.
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So if you drink eight camel bags, I think one of them should be one with a salt electrolyte mixture.
9:19
And then also just that night, just eating well and, you know,
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with a wide variety of foods.
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And then the other piece is adding to that.
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The other piece is, you know, it's really great to take whole foods and,
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you know, including fruits and eating things that are unprocessed.
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And this is another issue because we like to, as cyclists, like to take in some process things.
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Some of these bars are very heavy, and they're heavy in solutes,
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and they may replenish your energy.
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Or the gels, for example, they're heavy in solutes.
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And if we're, in this case, if you're not taking enough water,
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then it can kind of have the other effect where you kind of dehydrate.
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And then you can have your muscle function and endurance can diminish as well.
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And digestive issues, you know, I have them.
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Because I usually do eat very well, very wholesome. But if I'm on a race and
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I only find packaged goods, I'm eating those. After a while,
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I start having, you know, some stomach pain and stuff.
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Yeah. So, but...
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But, you know, cycling, I used to be, I wasn't really a tour or a road biker.
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I was more into mountain biking.
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And in some days, it would be 40 or 50 miles off road, which is pretty significant.
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But we would see a lot more traumatic injuries.
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And, but the great thing about cycling is that most of the time,
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these injuries are pretty easy to recover as compared to, you know,
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sports like football or rugby.
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You know, you see more upper extremity injuries, for example,
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because we fall on the ostrich hand or you fall on your shoulder.
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Fracture your collarbone.
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But really, sometimes a proximal humerus fracture, but really the injuries are
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not as severe as we see with contact sports, for example. Okay.
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And how can, with your experience in regenerative medicine,
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how can these innovative treatments like PRP and stem cell therapy help speed
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up the recovery while promoting long-term joint and muscle health for those type of injuries?
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Well, first of all, we could just talk about what these therapies are.
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Basically, regenerative medicine
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is a discipline where we use
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products that we make from your own tissue or blood to make medicines that you
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create that help to heal or accelerate damaged or degenerated tissue.
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And we also use it for augmentation, conventional orthopedic interventions.
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Say, for example, if someone had a clavicle fracture, we could make a adjuvant
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treatment that is rich in both growth factors and cells that promote healing.
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And we could add this to the surgical construct to allow for more quick and more thorough healing.
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For treatment. The other big area of which is probably not as common cyclists
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are treating joints that are degenerated.
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Say, for example, knee is probably the most common.
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But again, cyclists probably have a much lower incidence unless they had some
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other injury from another sport for developing a degenerative joint, especially of the knee.
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We have some examples of athletes that have developed hip arthritis.
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There's some Tour de France winners that had hip away, but this is very, very common.
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But basically, we use these therapies to either augment conventional orthopedic
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procedures, or we use them to treat primary problems.
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Probably for cycling, the most common things that we treat are tendinopathies.
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So for example, the Achilles or the patella tendon or the quadriceps or the hip abductors.
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These are probably more common conditions that we treat.
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And do you think like for the hip, for example, do you think it's a lack of
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stretching and mobility or not just that?
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I know we get very tight, usually a cyclist, because you're in that position
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for a long time just pedaling.
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And a lot of cyclists lose a lot of mobility if you're not constantly doing some flexibility work.
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Well, I think that flexibility work is super important, both for your mind as
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well as your body, especially as you get older.
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I think that when we're younger, it's a lot easier for us to jump on the bike
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and just knock out 150, 50, 200 miles and get off and then drinks a couple beers and have a good time.
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But as you get older, these behaviors really don't serve the cyclist.
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But I also think that it doesn't really serve us as people either,
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because we tend to get a bit more stiff as we get older.
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And so, so important to keep the flexibility, but probably even more important
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is to, you know, activate all of our muscles with adequate warmup before we start.
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And I think this helps with improving performance and, and also helps us to
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kind of maintain our performance while we're riding.
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All right. Something I never do. So I need to start.
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Yes. You know, everybody, well, it's a habit and it's just not...
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It's just like anything. What we focus on, what we think is most important,
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and what we actually do is what we're going to do.
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We have to be very intentful about our actions and what we want for ourselves.
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And I think we're going to see in
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the next decade or so people living
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a lot longer and a lot more active I mean look at you I mean you're super active
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and it's only going to get better with time and we will yeah we will see people
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living a lot longer finally someone has broken the 123 barrier.
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And so we will start seeing people live a lot longer, even 150 years.
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And so with that, maintaining our flexibility, this helps our mind as well as our body.
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And maintaining our flexibility is super important. And you just have to just make it a habit.
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And I know it's difficult when we're busy, you know, because we're trying to
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fit our activities into our available time, but this is super,
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super important for our longevity while we're cycling.
17:28
Yeah, absolutely. You treated me during my triathlete days for my knee,
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and I had the PRP injections and everything, and I feel much better,
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and I definitely don't want to start I have a problem with cycling,
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so I have incorporated a lot of what you told me, and I feel like I did become
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a better athlete, but I haven't been doing the warm-up.
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So everyone, write it down, and let's just start doing our warm-ups,
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activating those muscles before going on a ride. And I don't think it takes a lot, right?
17:55
What do you need, five, ten minutes for a warm-up? Yes, if that.
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Yeah, if that. It's super, super important because you don't develop abnormal.
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Functional patterns in muscle activation.
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When you warm up, then you're ready to go.
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And it has a huge impact on your function.
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And some people need more warm-ups than others. And it depends on what you're doing too.
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And so, like say, for example, for a triathlete, to get the best performance and the swim is first,
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you really need to, you know, you may need to warm up 800 meters before your swim so that you have,
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so that your muscles are ready and you can perform at your peak and optimum level. yeah.
18:48
Some people need that, really. Yeah. Yeah, no, absolutely.
18:53
I feel, especially on the long distance, you know, I don't have any explosive
18:58
power in me. And I always joke, but it's true.
19:02
Like, only after 50 kilometers, I start to feel good.
19:06
Yes. You know, riding my bike. I can't just jump on the bike and have perfect form and go. Yeah.
19:15
Yeah. Yeah. Yeah. Maybe I was missing also as well this warm-up.
19:21
Yeah, it's super important. And it also decreases the risk of injury too.
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Because if you try to push too fast before the muscles are actually functioning
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and you have not maximized your joint displacements or range of motion of your
19:38
joints, you're hobbling yourself.
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And so you can't call on that explosion. But you could train for that,
19:47
Juliana, if, you know, if you want to have some more explosive.
19:54
Power, this is something that you can introduce to your training.
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And I'm not a training expert, but I know this is very intentful.
20:04
If you want that, you have to develop that in your training.
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And I think it's possible. Yeah.
20:11
Yeah, 100%. I agree.
20:14
Always trying to build endurance and forget a little bit about the explosive,
20:19
but I'm definitely adding to my routine, the warm-ups.
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Because I think the injury prevention, for me, is more important than performance,
20:29
especially that I'm turning 50 in 2025.
20:34
You don't look it. You look like you're 30. You're turning 30.
20:39
Oh my gosh. I'm going to start blushing. Please stop.
20:46
So tell me a little bit more about what type
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of treatments are part
20:53
of like you know what else besides prp because prp i know it's like the plasma
20:57
injections like you said you take your blood you process get the plasma then
21:01
inject in the injured area to help what reactivate the healing or accelerate the healing?
21:10
Well, we should look at these kinds of therapies and other orthobiologics and
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other regenerative medicine treatments.
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They're sort of like a signal.
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They're used as a signaling device to stimulate your body cells that are already
21:28
present in that area, in that general region, to focus on healing a particular problem.
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And, you know, there are other therapies out there.
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There's a lot of buzz around the use of other orthobiologics or regenerative
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medicine treatments like exosomes, stem cells, for example, condition serums.
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And I am super excited and I super support the development of these kinds of therapies.
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However, I am a scientist at heart and it's important for me that we use these things responsibly.
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And if someone comes to me for a particular treatment for a particular problem,
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I don't want to just experiment on people unless we actually have a study going on.
22:27
And you know that we've done lots of studies even in Dubai since 2010.
22:32
So I like to use therapies that actually have some evidence for the condition we're treating.
22:38
And the problems with the use of things like exosomes, for example,
22:45
it's a lot of buzz around that in some of the peptide treatments,
22:49
both oral as well as injectable,
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is that there has not been a lot of research done to validate these treatments.
22:59
But they're being offered.
23:01
You know, in Dubai, I mean, you know, it's very, I don't want to say the Wild
23:08
West, but there is a lot of treatments available.
23:12
And, you know, we have to be super careful. And most of these things, I totally support.
23:19
Like, for example, for exosomes, I think it's super wise.
23:23
And I think that it's the future of what we're doing. And I'll tell you why.
23:28
I think that exosomes, which are basically extracellular vesicles,
23:34
it's sort of like the waste product when you are culturing cells for use.
23:43
And Dubai has one of the few places in the world that allows autologous or means
23:50
cells from you to be cultured and expanded.
23:54
And during, Yeah, it's one of the few places in the world that allows it,
23:58
and it's legal, and it has good safety and relatively good efficacy.
24:04
We need to do more studies, but we have some good scientific support to use them.
24:11
And so the waste product that is made when you're culturing cells are these
24:21
extracellular vesicles or exosomes.
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And what's great about them is that you can make them with great intent and
24:31
they're very customizable and that means that you can add very defined levels
24:38
of these proteins called cytokines and chemokines.
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You can add certain DNAs and messenger RNAs and these vesicles do not require receptors.
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So they can fuse with our cells that are healing or trying to regenerate without a receptor.
25:00
And so that's super, super powerful.
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But it's also, we need to be very, very careful in my mind.
25:09
And the issue that I have with these therapies is that we don't have a lot of evidence.
25:16
And we don't have a lot of evidence because the funding required to do the research is just not there.
25:23
And the pharmaceutical companies, they like to sell us all of their medicines.
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And there is very, very little support.
25:32
And this is why most of the time we are not doing the studies and we're kind
25:36
of just using them on patients because we assume that they're safe.
25:40
But I can say that there are very, very few studies in the area of musculoskeletal
25:46
medicine that have been done.
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But I just want to tell you, I super support it.
25:52
And I do think it's the future. However, I think for me, I am really not comfortable
25:57
giving it to patients at this time because there's just not a lot of research.
26:03
But, you know, hopefully I can be one. Yeah. Hopefully I can be one of these
26:07
people that do the studies. I would hope so.
26:11
And how does it work with exosome? Is there like an injectable?
26:15
Doesn't require surgery. That is correct.
26:19
You just put it in the area that needs healing. Yes, you can put them into joints.
26:25
You can put them into soft tissue.
26:27
You can give them intrathecally. That means inside of below the covering over
26:35
the nerve in the spine, for example.
26:38
You can also give them in the epidural space.
26:42
Say, for example, you have a disc problem, and it's a space above the covering
26:48
where the dura, where the nerves are.
26:51
You can also give them IV. You can give them on the intravenous side,
26:57
and you can give them on the intraarterial side as well.
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And like I mentioned, the great thing about them is they do not require,
27:06
they can easily make their way into damaged cells.
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And so i
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think it's a very powerful possibility for the
27:17
future however at this time i am just
27:20
not super comfortable with it and and this is it's the same with peptides for
27:26
example and these peptides you know they are purported to help with recovery
27:31
and improve function improve endurance improve your capabilities as an athlete.
27:39
However, there are very, very few studies done. And there are some for neurodegenerative
27:45
conditions like Alzheimer's that seem to be very compelling,
27:49
and they appear to be very, very safe.
27:51
And they're not regulated because they're seen as supplements at the moment.
27:57
But these are very, very powerful substances that can actually affect change
28:03
in your body, both on a metabolic level, as well as a structural level. And so,
28:11
And these are available in UAE, both injectable as well as oral tablets.
28:16
Yeah. Wow. It's a shame about the pharmaceutical industry that they just want
28:22
to sell medication and they have the power to hold all these studies.
28:27
But that's another podcast.
28:31
And I really hope, you know, this gets to be studied because,
28:35
like you said, it is the future and it could be revolutionary.
28:39
Oh, for sure. I have no question about it.
28:43
And, you know, some of the other areas that we've been studying lately,
28:49
I was with a group utilizing a treatment for the spine called Deceal.
28:55
And it uses something very simple as a fibrin glue to heal the outer layer of the discs.
29:05
And cyclists do have back problems. And we did a study with more than five years
29:12
follow-up and about over 900 patients.
29:16
And it seems to work really good.
29:20
Number one, we do a procedure called an annulogram, where we diagnose these
29:28
tears in the outer covering of the disc called the annulus fibrosis.
29:33
And then we use this fiber and glue which
29:36
is like a biological glue made you
29:39
know you can make fiber and glue from your platelets as well and you inject
29:46
that area of the disc and it works really well and it has long-standing healing
29:52
and as i mentioned we did this in over 900 patients and.
29:59
Over five years follow-up. And we even use it on some people that already have
30:05
surgery too with very good results.
30:08
And the results were so good that in the United States, the Department of Defense
30:15
has mandated that this treatment be utilized first before any.
30:23
Fusion or disc procedure unless there's some sort of large neurologic compromise
30:30
that before fusion that this treatment be done before fusion because it's a
30:35
single treatment and it's far far less invasive.
30:40
Wow that's very powerful yeah I was gonna ask like for cyclists dealing with
30:45
chronic issues like knee or lower back problems, how can regenerative medicine
30:51
provide a viable alternative to surgery?
30:54
Because surgery has progressed a lot, but it's still a very scary word for a lot of people.
31:03
Well, we have some other platforms that we, a different class of regenerative medicine treatment.
31:11
One in particular is called, it's a condition serum.
31:16
This is the category of treatment. And basically how we make condition serum, we take your blood,
31:24
we incubate the blood for a 24-hour period, and then we make an injectate from that.
31:32
And we administer it over a period of 10 to 6 weeks, depending on your condition.
31:40
And it also works very well for the spine, and we've published some work for
31:46
the spine, both cervical as well as the lumbar spine.
31:52
Secondarily, it probably works the best for tendinopathies or,
31:57
degenerative conditions. Well, tendinopathies are not really degenerative,
32:02
but for the sake of this podcast, I'll just say that they're degenerative.
32:07
They're probably just a lack of healing.
32:10
Too much stress overwhelms your body's capability to heal that tissue.
32:16
And so it probably works second best for these.
32:21
The one that I have done the most research, we've done probably six studies
32:27
on it. It's called GOLDIC.
32:29
And GOLDIC stands for gold-induced cytokines.
32:33
And it just, it works wonderful for a person that has a sort of overuse or tendinopathic injury.
32:41
And for the foot and ankle, if someone has pressure on the nerve,
32:47
like say someone has a Morton's neuroma in their foot, this is a common problem
32:54
that you see in cyclists.
32:55
You have your really tight shoes with the cleats and you see Morton's neuromas in cyclists.
33:02
It works really, really well for this.
33:04
And it's a very potent anti-inflammatory, but it also has impact even above the area of cytokines.
33:15
It actually has the ability to turn off some inflammatory pathways at a.
33:25
Epigenetic level. So, it's a very, very well said,
33:31
the main protein is called Gelsolin, and it's a very potent epigenetic protein,
33:37
but it also has impact at the,
33:42
transcriptional level.
33:43
And transcriptional level is where your messenger RNA is translated into proteins,
33:49
and these proteins can be inflammatory proteins.
33:53
And so, it has impact there.
33:55
And so it works very well for tendinopathic conditions.
34:01
And we have very good evidence to support it.
34:04
It's used to say it uses gold to stimulate your body's white blood cells to
34:09
make a certain myriad of proteins that are very important for healing and regeneration.
34:15
And we believe that it actually regenerates some tissue. Yeah.
34:21
And these treatments, I guess you have no downtime. You can just continue with regular life.
34:28
And how many treatments would you need to start seeing results?
34:32
So, say, for instance, for the condition serum, it's the standard protocol.
34:37
The company comes from Germany. the standard protocol for, say,
34:43
intratendinous injections is a treatment of four injections over a period of 10 days to six weeks.
34:53
And, you know, sometimes people
34:55
are available for treatment and sometimes they're not because of life and.
35:02
So it really depends on the person, but you can have the treatments every other
35:07
day until all four injections are completed, or it could be the manufacturer
35:13
recommends that they're done every third day.
35:18
So this would take approximately 14 days with the incubation or 15 days with
35:23
the incubation to get all the injections done.
35:26
So, yeah. So, but no, they're very good treatments. and they're designed as
35:33
a single treatment. It's not something that needs to be topped off.
35:38
Some of the regenerative pharmaceutical agents that we use, say for joints,
35:45
say hyaluronic acid, these things are designed to redose.
35:50
They're kind of aligned with how the pharmaceutical industry works.
35:55
And that is just, you know, maintenance of disease versus healing or regeneration of disease.
36:03
Got it. Yeah, I had the hyaluronic injections back in the day.
36:08
And I don't know if you know the answer to this, but because a lot of these
36:14
are still very new, is this something that most insurance cover or we have to pay out of pocket?
36:22
I think for certain things, I think they are covered.
36:27
And I think them being covered will become more prevalent in the future.
36:33
We have sufficient evidence, say, for example, for PRP.
36:39
I think we have sufficient evidence to prove that it works.
36:42
And in the United States, we have what they call temporary codes.
36:48
So I think for PRP, it's already approved for use in any Department of Defense facility.
36:55
It's been approved since maybe 2005.
37:00
And also our Veterans Administration facilities has also been approved since about 2012. well.
37:07
And for the general population, there's now a temporary code.
37:13
And so, I think probably within the next five years that PRP will be an acceptable treatment.
37:19
But for some of these other things, DeSeal is covered on the military side,
37:25
but not in the general public.
37:26
So, it may be some time. There's no temporary code for the treatment.
37:30
For stem cells, this is a whole other thing.
37:33
I I think that we have a lot of evidence doing autologous treatments or using
37:40
your own cells, I think is very expensive and maybe not worth the effort.
37:48
But I think probably in the future, if we are using cells, which are a bit more
37:54
complicated and a bit more unpredictable as compared to using, say,
37:59
something like exosomes, you can predict a bit better with exosomes.
38:04
I think that we are most likely to use allergenic cells or cells from someone
38:10
else for these treatments.
38:12
I think it will come, but I don't think it's going to be your own cells.
38:16
It'll probably be someone else's cells.
38:19
And there are a number of approved products that are allergenic in nature for different conditions.
38:26
Like, say, for example, if you had a kidney transplant, there are,
38:31
because there is a host response versus the graft, which we usually use medicines
38:37
that suppress the immune system.
38:39
I think in the future, you'll have things like a cellular-based product that will.
38:45
Be used instead of, say, these immunosuppressives, you'll get,
38:49
you know, the cellular preparation that will modulate your immune system so
38:55
that you accept the organ.
38:57
And a number of these medicines have already been approved.
39:02
Yeah, that's good. It'll be
39:03
great if those type of treatments are more and more accessible to people.
39:07
Because a lot of times that, you know, they might be expensive for out-of-pocket,
39:11
but for an insurance company, it's probably more financially making sense than actually surgery.
39:19
Yes, yes and no.
39:23
My thoughts about all of this is that I personally despise insurance.
39:34
You're not alone. Yeah. But we need, you know, a lot of people need to count with health insurance.
39:42
Well, if you look at where we're coming from and what we have available,
39:49
I think that we live in an existence or universe or multiverse,
39:58
if you will, of abundance.
40:01
And basically all the resources that we need for anything that we want to do is available to us.
40:10
And we have to align our thinking and our behavior and our actions and our intents with that.
40:19
And we are so gifted and talented.
40:24
And with the future of AI, robots and robots,
40:29
I think humanity itself will be a lot more free to do what we're really great
40:35
at doing, and that's being creative.
40:38
And I think that, you know, us working, you know,
40:45
nine to five jobs to be able to sustain what we're doing, I think that will be a thing of the past.
40:54
And I think we will see this in our lifetime, that we will have a great abundance.
40:57
And this is aligned with my vision to heal the world and where everybody has
41:04
access to everything that they need.
41:07
And then we're free to be the creative beings that we are.
41:13
And so, yeah. Beautiful. I love that. I love the vision. I agree with you.
41:20
And I really hope you're right about seeing this in this lifetime.
41:24
I think a lot of things are already shifting, especially in the nine-to-five world. Yeah.
41:31
You know, I mean, we're not here to be slaves to the system.
41:35
And to me, you know, insurance and jobs and all this crap is just lending itself
41:43
to this slavery to the system. Yeah.
41:45
It's noise to the abundance that is coming.
41:49
Yes. Yeah. You know, and so we have everything that we need and we have great
41:54
abundance and and I hope that,
41:57
you know, this is reflected in my life and what you see that my wife and I are
42:01
up to my soulmate and I are up to, you know, because we are living examples
42:07
of abundance and, you know,
42:10
living a life that is just so worth living and not being a slave to the system. Yeah.
42:20
You know, we are not designed to just work.
42:23
We are we are creative beings and we can create and we can create anything. Anything is possible.
42:32
Yeah. Amen to that. Yes.
42:37
Love love love and if
42:41
we go back to injury prevention just
42:44
to summarize we talked about hydration proper
42:48
hydration warm-ups flexibility anything else we might have missed that you want
42:56
to add to it well yeah we can add one other thing because before you even get
43:02
on the bicycle and when you're training and, you know, before a competition.
43:08
I don't know if you knew this about me, but I have been a vegan since 1990.
43:15
Yeah. And so I think it's super important to, you know, what you put into your
43:22
temple is, to me, very, very important.
43:27
And I think there is some thoughts,
43:31
especially in the athletic world, that eating a plant-based diet does not give
43:42
an athlete all of the requirements needed for peak performance.
43:49
And so that is just not true. And eating a well-rounded, whole food-based,
43:58
plant-based diet can really provide everything, you know, enough protein for sure.
44:04
And we see examples of it, you know, in the area of bodybuilding and powerlifting
44:11
for endurance athletes in the Olympics, for example.
44:15
And I think it also is important to give ourselves fuel that not only is good
44:24
for us, but also good for the environment,
44:27
good for other beings on the planet. And.
44:34
I am very happy you touched in this because I'm a vegetarian,
44:40
I'm not vegan, I still eat eggs for compassionate and environmental reasons
44:45
today, but I stopped eating meat or I never started eating meat.
44:51
I don't even remember. My mom just told me, you just didn't want to.
44:55
And I'm not a preacher to people around me. If you want to eat the steak,
45:00
go for it. But I also like to educate others that because, you know,
45:06
a lot of people ask, but how do you get your protein?
45:09
And I'm so happy that more and more athletes, you know, this past Olympics,
45:13
there were so many vegan athletes getting medals and participating in the games.
45:18
And just to be there, it's quite a journey.
45:21
So I think those are great, great examples that eating wholesome,
45:26
you can get all the nutrients you need. You don't need to be eating animals.
45:31
And there's nothing wrong with it. If you do it, I guess, I don't know.
45:36
It's hard to say. Don't want to judge. But obviously, I'm against the industry.
45:41
But it's achievable. You don't. Yes. Yes, there are 13.
45:47
Yes, there are 13 complete proteins that come from the plant kingdom.
45:52
And they're super nutritious. And I used to have a chronic inflammatory condition,
45:58
which really made me be a bit more strict on what I brought into my temple.
46:05
And I think it's really helpful for weight control if you're having issues with that.
46:13
I also think that, you know, environmentally, it leads to an environment where
46:19
we can all thrive versus the animal industry versus harvesting all the fish from the sea.
46:28
And, you know, you get all the nutrients, you get all the protein you need.
46:35
Let's just think about some of the other animals in the animal kingdom,
46:38
like gorillas, for example. They don't eat any meat.
46:41
Chimpanzees eat meat. They are total vegetarians, and they're probably four
46:46
times stronger than the strongest human.
46:49
And so you don't really need to eat meat.
46:54
It's really a choice, in my opinion. And I'm not coming from a place of judgment, just like you.
47:00
And have I eaten meat? Yes, I've eaten meat. And do I like it? Yeah, I like it.
47:04
But to me, it's just, it's not the responsible long-term choice for our health
47:09
and well-being for everybody.
47:11
In my opinion 100 likewise you
47:14
know tastes good i taste it i like it but
47:17
it doesn't make me feel good you know in my
47:20
heart eating that and also in my body
47:23
so i choose not to but in summary have a good and balanced nutrition it's super
47:31
important to feel your body right yes that's right you'll live longer and you'll
47:36
perform longer and be more active in your life without all the toxins.
47:42
And that's another point we didn't talk about, you know, about detoxifying.
47:47
And I think this has to be done with great intent.
47:51
And, but maybe we'll, you know, that's a whole nother conversation.
47:54
As you, you know, you alluded to other topics.
47:58
And so, you know, maybe there could be another time that we chat.
48:02
I would love that. I would love to have you back because there's just so much and that we can unpack.
48:08
And I would love also to get some feedback once we have, you know,
48:11
this episode out to see, you know, how people react, what else they would like to know.
48:16
But I know your time is super valuable and I really appreciate you sharing this hour with us.
48:22
It's been awesome. Great to see you. Yeah. Same here. And I look forward to
48:26
seeing you in Dubai and maybe on the road somewhere.
48:32
Maybe we could do some tour, all of us together somewhere on the globe.
48:37
I would love to. I'd love to. Yeah, you're super inspiring.
48:41
Oh, likewise. Likewise. And I would love to meet your super inspiring wife.
48:45
Yeah. We need to try to make our schedules cross paths somewhere in the world
48:50
soon. Sounds perfect. Sounds perfect.
48:53
All right. Thank you so much. Have a good night. Yeah, good night, Juliana.
48:57
Bye. Okay, good night.
49:01
And that's all for today's episode. I want to thank the listeners for tuning in.
49:06
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49:10
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49:16
Music.