Latest / Hurdle with Emily Abbate / #HURDLEMOMENT: A Physical Therapist Weighs In On How Athletes Can Recover Faster

Transcript

#HURDLEMOMENT: A Physical Therapist Weighs In On How Athletes Can Recover Faster · Hurdle with Emily Abbate

• 0:02
  Speaker 1: What's going on, guys.
• 0:03
  Speaker 2: Welcome back to Hurdle Moment from Hurdle, a podcast that
• 0:06
  Speaker 2: talks to everyone from entrepreneurs to top CEOs and athletes
• 0:09
  Speaker 2: about how they've gotten through tough times hurdles of sorts
• 0:13
  Speaker 2: by leaning into wellness.
• 0:15
  Speaker 1: Today, I'm bringing.
• 0:16
  Speaker 2: In an extra special guest to rap about all things
• 0:19
  Speaker 2: recovery relevant specifically to runners, but I'm sure there are
• 0:24
  Speaker 2: many lessons we can take away for the general population.
• 0:27
  Speaker 2: Dan giordanol Hey dan Hey. Dan is a doctor of
• 0:33
  Speaker 2: physical therapy. He's also the co founder of Bespoke Treatments.
• 0:38
  Speaker 2: He works here in Midtown in New York City, but
• 0:41
  Speaker 2: they've also got an office in Seattle. And I myself
• 0:46
  Speaker 2: am very fortunate because I've seen Dan for a myriad
• 0:49
  Speaker 2: of injuries over the years.
• 0:51
  Speaker 3: Yeah a few, actually.
• 0:52
  Speaker 2: A few, but thankfully this training cycle I've managed to
• 0:56
  Speaker 2: make it out unscathed for now. So today, like I said,
• 1:01
  Speaker 2: we are going to be talking about essential recovery that
• 1:04
  Speaker 2: you should be doing all of the time, not just
• 1:06
  Speaker 2: while you're training for a marathon, especially if you are
• 1:08
  Speaker 2: a runner, and kind of breaking down these different modalities
• 1:12
  Speaker 2: and all the good things. As you guys know, the
• 1:14
  Speaker 2: Drill at Podle podcast at Emily a Body. If you
• 1:17
  Speaker 2: have a hurdle moment of your own to share or
• 1:19
  Speaker 2: just want to say hi, feel free to reach out.
• 1:21
  Speaker 2: It's Emily at Hurdle dot us and Dan Where can
• 1:24
  Speaker 2: they keep up with you? Guys on social? How do
• 1:27
  Speaker 2: they follow you? How do they keep up with bespoke?
• 1:29
  Speaker 3: So the best way to keep up with Bespoke Treatments
• 1:32
  Speaker 3: is at Bespoke Treatments on Instagram. That's where we kind
• 1:35
  Speaker 3: of update everything on regular basis. And then my Instagram
• 1:38
  Speaker 3: is at Dan Jordano Gio or d A n O
• 1:41
  Speaker 3: talk about DPT. But the best way to keep up
• 1:45
  Speaker 3: with us is through the Bespoke Treatments Instagram. That's where
• 1:47
  Speaker 3: we all kind of put everything together and talk all
• 1:49
  Speaker 3: things recovery, fitness, performance and the best way to keep
• 1:53
  Speaker 3: up with your training as well.
• 1:54
  Speaker 1: It's really smart.
• 1:55
  Speaker 2: I love following them because they break down a lot
• 1:57
  Speaker 2: of the movement patterns that I feel like we all
• 1:59
  Speaker 2: just don't even think about and do wrong all the time.
• 2:03
  Speaker 2: So it's good to go over there and get some
• 2:04
  Speaker 2: hot tips. No matter what your thing is, it's always
• 2:07
  Speaker 2: good to have proper form.
• 2:09
  Speaker 3: Yeah, we try to keep the content pretty relevant and
• 2:11
  Speaker 3: educational for the most part. So as long as we're
• 2:14
  Speaker 3: giving you guys tips, it's a good way just to
• 2:16
  Speaker 3: go there and just check things out. If you have
• 2:19
  Speaker 3: any questions, always feel free to send a message over
• 2:21
  Speaker 3: and we'll try to accommodate and just push everything to
• 2:24
  Speaker 3: help you. But we're always there to help, so any questions,
• 2:27
  Speaker 3: just send us a message and we'll do our best
• 2:28
  Speaker 3: to get backs as possible.
• 2:30
  Speaker 2: I love it all, right, Well, let's get into it
• 2:32
  Speaker 2: with that. Let's get to hurdling recovery. It's important. It's
• 2:43
  Speaker 2: kind of I feel like recovery is kind of the
• 2:45
  Speaker 2: same vibe for a lot of people as like warming
• 2:48
  Speaker 2: up or cooling down.
• 2:51
  Speaker 1: It's like something they know they should do, but they
• 2:54
  Speaker 1: don't take the time to do all the time.
• 2:57
  Speaker 3: Yeah, I feel like everyone, let's talk New York City, right,
• 3:00
  Speaker 3: everyone's always in a rush. We're alway running around. We're
• 3:02
  Speaker 3: always sitting in that stressed out state, and we're running
• 3:06
  Speaker 3: from the office to the track to our boutique fitness class,
• 3:09
  Speaker 3: and we're kind of always just on the go and
• 3:12
  Speaker 3: in that like sympathetic state. We're always just firing, firing
• 3:15
  Speaker 3: and firing and that's okay, but no one takes the
• 3:18
  Speaker 3: time for the most part. And I ways say no one,
• 3:20
  Speaker 3: but most people don't take the time to warm up
• 3:22
  Speaker 3: prior to getting out there. And you know, honestly, if
• 3:24
  Speaker 3: you look at the research, people will argue like, oh,
• 3:27
  Speaker 3: you know, dynamic warmwork doesn't really prevent injury, and it
• 3:30
  Speaker 3: doesn't do this, it doesn't do that. But if you
• 3:32
  Speaker 3: look at what it does, it activates your nervous system.
• 3:35
  Speaker 3: So if we can just spend a few minutes prior
• 3:37
  Speaker 3: to getting out there and just doing some warm ups
• 3:40
  Speaker 3: and kind of easing your body into it, you will
• 3:43
  Speaker 3: help increase the blood flow, so you will prep yourself
• 3:45
  Speaker 3: better than just going out there cold. So it is
• 3:47
  Speaker 3: really important. But you know, unfortunately you hear people on
• 3:50
  Speaker 3: social media fighting like, oh, it's not that good. No,
• 3:52
  Speaker 3: it is. Think about in the theory what we're doing
• 3:55
  Speaker 3: and what we're trying to do so and I mean,
• 3:57
  Speaker 3: recovery is just a whole other aspect. We'll get it
• 4:00
  Speaker 3: to that further, but it's just a whole another ballgame.
• 4:02
  Speaker 3: And how important it really is, I can't stress it enough,
• 4:07
  Speaker 3: And especially in a time where we're always jumping from
• 4:10
  Speaker 3: one thing to one thing. It's really important that we
• 4:12
  Speaker 3: actually allow ourselves to relax and get into that parasympathetic
• 4:15
  Speaker 3: sympathetic state and just really relax and get the bottery
• 4:18
  Speaker 3: recover and create that antabolic state so we actually recover
• 4:22
  Speaker 3: and heal better so that we prepare ourselves for all
• 4:24
  Speaker 3: future activity afterwards.
• 4:26
  Speaker 1: So you kind of just eased us into the topic
• 4:29
  Speaker 1: of what is recovery, right. Recovery is taking the necessary
• 4:34
  Speaker 1: steps or the necessary actions that you can to help
• 4:39
  Speaker 1: your body better show up for your next bout of effort.
• 4:44
  Speaker 3: Thanks that right, Yeah, exactly, So what we're doing in recovery,
• 4:47
  Speaker 3: I always tell people the main thing in recovery is
• 4:50
  Speaker 3: you're getting yourself into that parasympathetic state, which is that
• 4:53
  Speaker 3: rest and relaxation state, and allowing your body to recover.
• 4:56
  Speaker 3: And we're using modalities that are passive at times, increase
• 5:00
  Speaker 3: blood flow to the air to get more blood flow
• 5:02
  Speaker 3: and ouction to the tissue so that your body actually
• 5:04
  Speaker 3: heals as opposed to just saying in that catabolic state,
• 5:07
  Speaker 3: which is that like stressful state where our body is
• 5:10
  Speaker 3: training in. So if we can get ourselves into an
• 5:12
  Speaker 3: anabolic state a little better and more frequently. It will
• 5:15
  Speaker 3: just help us in the future. And I mean it's important.
• 5:19
  Speaker 3: And people talk about injury prevention. How you know, this
• 5:22
  Speaker 3: doesn't really matter? This does It's all about strengthening. Yeah,
• 5:25
  Speaker 3: it is about strengthening. But we have to relax as individuals, Okay,
• 5:28
  Speaker 3: if we don't get enough sleep. And it's a whole thing.
• 5:31
  Speaker 3: And I can go on and on about this. It's
• 5:33
  Speaker 3: it's everything. It's not just one thing versus the other.
• 5:37
  Speaker 3: It's not like, oh, hey, yeah I do my recovery,
• 5:39
  Speaker 3: I stretch or someone else's like, yeah, but I film role.
• 5:42
  Speaker 3: It's not about that. It's about creating that lifestyle, okay,
• 5:45
  Speaker 3: And it starts with it starts with those things, but
• 5:48
  Speaker 3: it also incorporates rest, relaxation, meditation, nutrition, it's everything. It's
• 5:55
  Speaker 3: bringing it all together to create that aspect of things.
• 5:58
  Speaker 3: And in twenty nineteen, we're so innovative on technology that
• 6:02
  Speaker 3: there are modalities that can be used in many different
• 6:04
  Speaker 3: ways that can help us. And there's no reason why
• 6:07
  Speaker 3: we shouldn't have. But I think the biggest problem is
• 6:10
  Speaker 3: people look for quick fixes, right, And there's no such
• 6:12
  Speaker 3: thing as a quick fix, right, And you want to
• 6:14
  Speaker 3: spend your money on quick fixes or go to the
• 6:16
  Speaker 3: nearest trend or the a celebrity blog post about something.
• 6:20
  Speaker 3: It's that's okay, but you're really not doing what you
• 6:23
  Speaker 3: should be.
• 6:23
  Speaker 2: Doing, right, Okay, So then let's break down and you
• 6:26
  Speaker 2: started to just now the different types of categories of recovery.
• 6:30
  Speaker 1: Right, So the first thing you mentioned sleep.
• 6:33
  Speaker 2: Obviously, I feel like that is probably one of the
• 6:37
  Speaker 2: most overlooked but easy quick fixes for someone to make
• 6:42
  Speaker 2: in their regular routine to recover better. It's just a
• 6:46
  Speaker 2: change of habit, right for some people. I mean, we
• 6:49
  Speaker 2: keep bringing up New York. Obviously it's relevant to where
• 6:52
  Speaker 2: we are. But when you're going and going and going,
• 6:55
  Speaker 2: and you're trying to fit everything in, like, at some
• 6:57
  Speaker 2: point you need to figure out what your priority are.
• 7:00
  Speaker 2: And so for recovery, one of the easiest quickest things
• 7:03
  Speaker 2: you can do is just by getting more sleep. So
• 7:05
  Speaker 2: what happens during that sleep cycle that's so critical for recovery.
• 7:10
  Speaker 3: Well, it's that rest and relaxation, that sleep cycle where
• 7:13
  Speaker 3: your body actually repairs itself. So you're creating that state
• 7:16
  Speaker 3: and you're changing your body into that anabolic phase where
• 7:19
  Speaker 3: it actually starts to recover. People think anabolic and that's
• 7:22
  Speaker 3: they think, like anabolic muscle and such. Catabolic is actually
• 7:25
  Speaker 3: where you're training. Anabolic is where your body's recovering and
• 7:28
  Speaker 3: repairing itself, and it's order for sleep. You have to
• 7:31
  Speaker 3: do that. So the biggest thing is I always think
• 7:35
  Speaker 3: people tell me, and unfortunately in your sea heer all
• 7:37
  Speaker 3: time people say like, oh, I'll sleep when I die,
• 7:39
  Speaker 3: I'll do that. No, I'm really sorry. But like, and
• 7:44
  Speaker 3: as we get older, people say we don't need sleep,
• 7:48
  Speaker 3: We don't need as much sleep as we did when
• 7:49
  Speaker 3: we're younger. No, that's incorrect. The research actually shows that
• 7:52
  Speaker 3: we need more sleep because a body needs more time
• 7:55
  Speaker 3: to recover. Okay, so you have to get your sleep.
• 7:58
  Speaker 3: And I talk to a lot of my app please
• 8:00
  Speaker 3: about this. They say, oh, you know, I've been traveling,
• 8:02
  Speaker 3: I have all this going on, but I have to
• 8:03
  Speaker 3: get my training in. And I'm like, no, listen, if
• 8:06
  Speaker 3: it's a late night and you want to get that
• 8:08
  Speaker 3: extra workout in, I'd rather you just go to sleep. Yeah,
• 8:12
  Speaker 3: just go to sleep and rest because your body has
• 8:15
  Speaker 3: to prepare itself. Your body has to recover. Our body
• 8:18
  Speaker 3: is an engine, right, and that thing rests and it
• 8:22
  Speaker 3: fuels itself and it gets everything going together. And in
• 8:25
  Speaker 3: order to get those processes is moving, you have to
• 8:28
  Speaker 3: rest and relax, get into that catabox state against that
• 8:31
  Speaker 3: parasympathetic state. And if you have trouble sleeping, okay, there
• 8:36
  Speaker 3: are things you can do. Shut down.
• 8:38
  Speaker 1: Okay.
• 8:39
  Speaker 3: The biggest thing is the iPhone. There is an LED
• 8:41
  Speaker 3: screen on the iPhone, Okay, that will make us keep
• 8:45
  Speaker 3: us awake and the research shows that. So don't keep
• 8:49
  Speaker 3: your iPhone next to your bed or turn it over
• 8:51
  Speaker 3: or keep it away because if we start scrolling, we're
• 8:53
  Speaker 3: going to stay awake and it's going to affect our sleep.
• 8:56
  Speaker 3: I always say seven to eight hours.
• 8:57
  Speaker 2: Is the best I was gonna say, because that number
• 9:00
  Speaker 2: varies by on a case by case basis. And some
• 9:03
  Speaker 2: people I wear a whoop and I love the whoop
• 9:05
  Speaker 2: because it really breaks down the different phases of your
• 9:07
  Speaker 2: sleep and it tells you what you're getting. And I've
• 9:09
  Speaker 2: looked at other people's whoop data and they sleep for
• 9:12
  Speaker 2: like five hours, and their sleep success rates so to speak,
• 9:16
  Speaker 2: on device is like a ninety five percent success rate
• 9:19
  Speaker 2: because they somehow manage to get into like a deep
• 9:22
  Speaker 2: run sleep in a different way than I do.
• 9:24
  Speaker 1: So everybody obviously is different with what they need.
• 9:26
  Speaker 3: Yeah, it's higher quality sleep. Yeah, uninterrupted sleep. And when
• 9:30
  Speaker 3: you check these devices and see a lot of the
• 9:32
  Speaker 3: times people don't know this, but they're waking up throughout
• 9:34
  Speaker 3: their night, right, And there's a lot of people that
• 9:37
  Speaker 3: struggle with this. But if you are waking up throughout
• 9:40
  Speaker 3: the night, there are certain things that I recommend that
• 9:42
  Speaker 3: you try. One movie or I phone right, get that away,
• 9:46
  Speaker 3: maybe shut down a half hour prior, or don't get
• 9:48
  Speaker 3: off the work computer, get off things. Don't watch TV
• 9:51
  Speaker 3: in bed either. That will keep you awake. Some people
• 9:54
  Speaker 3: say it helps you fall asleep, but also wakes you
• 9:55
  Speaker 3: up in the night. Okay, if you keeping exactly. Yeah,
• 9:58
  Speaker 3: it's light. When we sleep in the light, we don't
• 10:02
  Speaker 3: release melatonin which helps us sleep. So another thing is
• 10:05
  Speaker 3: get blackout chades or close all your shades or shut
• 10:07
  Speaker 3: everything down, because we need a dark state to actually
• 10:11
  Speaker 3: release smeltonin and decrease stress levels in our brain so
• 10:14
  Speaker 3: that you actually start to relax and go to sleep.
• 10:16
  Speaker 3: Another thing that I use actually is Sage. Sage Wellness
• 10:20
  Speaker 3: makes essential oils.
• 10:21
  Speaker 1: I love that I have one of their diffusers in
• 10:24
  Speaker 1: my room.
• 10:24
  Speaker 3: I have three of them around it. Yeah, it's wild.
• 10:27
  Speaker 3: So before I go to sleep, we set them all
• 10:30
  Speaker 3: up and we put all the oils in them. So
• 10:32
  Speaker 3: I use tranquility at night and it helps me relax.
• 10:35
  Speaker 3: So if it helps me relax, and I breathe tranquility
• 10:37
  Speaker 3: and I also use es Central Oils sleep Well, which
• 10:40
  Speaker 3: is a central oil mixture that I rub in my
• 10:42
  Speaker 3: hands my palms and I take three deep breaths of
• 10:44
  Speaker 3: it before I go to sleep.
• 10:46
  Speaker 1: And I think, visiting that's happening night.
• 10:50
  Speaker 3: I do know I have my routine, but you know what,
• 10:56
  Speaker 3: I sleep really well, and I sleep like a baby
• 10:59
  Speaker 3: at night. I wake up well or rested.
• 11:02
  Speaker 1: And hitlers just need to take some deep breaths.
• 11:04
  Speaker 2: You do.
• 11:05
  Speaker 3: And I didn't know how important this was because when
• 11:08
  Speaker 3: we first started our business, I was like, go go, go,
• 11:11
  Speaker 3: go go. And I realized that in the morning I
• 11:15
  Speaker 3: was a little delayed in my in my functioning. Okay,
• 11:17
  Speaker 3: it took me a while to wake up the next
• 11:19
  Speaker 3: day and my brain wasn't firing as good, so my
• 11:21
  Speaker 3: brain power wasn't as good as I thought it was.
• 11:23
  Speaker 3: And then I started over the I would say I
• 11:25
  Speaker 3: made the change really about two years ago, but over
• 11:28
  Speaker 3: the past I would say six to seven months, I
• 11:32
  Speaker 3: really made sure to completely shut down, and man, I
• 11:35
  Speaker 3: sleep like a baby now and I wake up in
• 11:38
  Speaker 3: the morning and I feel can I curse right now?
• 11:41
  Speaker 1: Okay?
• 11:42
  Speaker 3: Was that? Okay? It feels great?
• 11:44
  Speaker 1: Okay, So yeah, I just feel.
• 11:46
  Speaker 3: Great in the morning and it's made a huge difference.
• 11:49
  Speaker 3: Is to sleep. So my recommendation to everyone is, I
• 11:53
  Speaker 3: know it's people say five, and there's research that shows
• 11:56
  Speaker 3: you need at least six to seven, possibly eight. If
• 11:59
  Speaker 3: you're that one percent of people can function on a
• 12:02
  Speaker 3: low level sleep. Remember, if you take two things, and
• 12:05
  Speaker 3: there's research that shows this. If you take someone who's
• 12:08
  Speaker 3: drunk and you take someone who is fatigued lack of sleep,
• 12:11
  Speaker 3: and you test them in their reaction time, the person
• 12:14
  Speaker 3: who's drunk has a better reaction time than the person
• 12:16
  Speaker 3: didn't get their sleep. Interesting, So if you think of
• 12:18
  Speaker 3: it that way, you'd rather show up to an event
• 12:20
  Speaker 3: drunk than with the lack of sleep. All right, So
• 12:24
  Speaker 3: you have to get your sleep six seven hours eight ideally,
• 12:28
  Speaker 3: but try not to be one of those who can
• 12:30
  Speaker 3: function on four to five because it's not realistic.
• 12:32
  Speaker 2: It's not realistic, Okay, so sleep super important to recovery.
• 12:35
  Speaker 2: Then I feel like the next thing that people think
• 12:37
  Speaker 2: about when they think recovery is taking the time to stretch. So,
• 12:40
  Speaker 2: first of all, tell me briefly, what does stretching do
• 12:45
  Speaker 2: for your body?
• 12:46
  Speaker 3: Okay, this is a tough topic. People can get mad
• 12:48
  Speaker 3: at me when I say this.
• 12:49
  Speaker 1: I'm ready.
• 12:49
  Speaker 3: Okay. Stretching does not lengthen your tissue. Okay, controversial, it
• 12:54
  Speaker 3: does hurt it here. First, Okay, if you have a
• 12:57
  Speaker 3: contractor in your post top and you need more range
• 13:00
  Speaker 3: of motion, yeah, okay, you stretch. You create a neurological
• 13:03
  Speaker 3: change so the body eases into it and then you
• 13:05
  Speaker 3: can go further into the range of motion. If stretching
• 13:10
  Speaker 3: change the length of your tissue, then we would be
• 13:13
  Speaker 3: like stretch armstrong. Oh, it creates a neurological change that
• 13:17
  Speaker 3: allows us to go deeper into the tissue. That's all
• 13:19
  Speaker 3: it does. It doesn't actually lengthen your tissue. Okay, you
• 13:21
  Speaker 3: can't length their own tissues like that.
• 13:23
  Speaker 1: Why is stretching important?
• 13:25
  Speaker 3: Great? So I think stretching is important depending on how
• 13:30
  Speaker 3: you use it. Dynamic stretching, like we said, it's people
• 13:34
  Speaker 3: say that there's research that shows it only increases your
• 13:38
  Speaker 3: range of motion for about thirty minutes post doing it.
• 13:41
  Speaker 3: We don't know. It's a gray area. That's science right,
• 13:44
  Speaker 3: it's up and down. It's not black and white, it's gray.
• 13:48
  Speaker 3: But we do know that dynamic stretching prior to activity
• 13:50
  Speaker 3: will activate your nervous system. And if we can activate
• 13:52
  Speaker 3: your sympathetic nervous system, your fight or flight and increased
• 13:55
  Speaker 3: blood float to the area to get your body warmed
• 13:57
  Speaker 3: up and get it ready to go, that's great. Stretching
• 14:00
  Speaker 3: is what I really love, especially for runners prior to
• 14:02
  Speaker 3: getting out there. Static stretching prior to activity, I do
• 14:05
  Speaker 3: not recommend it. There is research that shows that static
• 14:09
  Speaker 3: stretching prior to activity will actually decrease your force output
• 14:13
  Speaker 3: because you think about it, your relax your nervous system,
• 14:15
  Speaker 3: you get deeper into the area. Okay, so you're actually
• 14:18
  Speaker 3: causing a power sympathetic state with a static stretching, So
• 14:22
  Speaker 3: you're allowing your bid to get into that rest and
• 14:23
  Speaker 3: relaxation or really want to create an up regulation of
• 14:26
  Speaker 3: the sympathetic nervous system to get a fight or flight.
• 14:29
  Speaker 3: So if you're going to static stretches, and I'm not
• 14:32
  Speaker 3: saying don't do it, just do it after, do it
• 14:35
  Speaker 3: before you go to sleep. Because I love yoga, and
• 14:37
  Speaker 3: yoga yoga is really based off long static hold. But
• 14:41
  Speaker 3: please realize that you're you shouldn't be doing anything after
• 14:44
  Speaker 3: you do this right, Okay, that's what stressed and relaxation.
• 14:47
  Speaker 3: And people are like, oh, you know what. There are
• 14:49
  Speaker 3: certain studios that do flows. Yeah, but that's not static stretching. Okay,
• 14:53
  Speaker 3: that's flowing. That's different. That's why you're revved up. So
• 14:57
  Speaker 3: if you're going to do long stretching like we did
• 14:59
  Speaker 3: when we were kids, just do it before you go
• 15:00
  Speaker 3: to sleep, and do it at the end of your
• 15:02
  Speaker 3: day prior to activity. I would say, please stick to
• 15:05
  Speaker 3: dynamic stretching just to activate the nervous system. Get your
• 15:08
  Speaker 3: muscles ready because you don't want to hold things for
• 15:12
  Speaker 3: too long because you can affect your force out.
• 15:15
  Speaker 2: Got it, Okay, So stretching is important, just when you
• 15:18
  Speaker 2: do it right. So dynamic before static after rule number one, okay,
• 15:23
  Speaker 2: and then other things of recovery. I mean, there's a
• 15:25
  Speaker 2: lot of jazzy things before we get to the super
• 15:27
  Speaker 2: jazzy things. Let's keep it simple and talk foam rolling
• 15:32
  Speaker 2: lacrosse ball, other self mild fascial release tools.
• 15:37
  Speaker 3: Yeah, so I just want to put this out there
• 15:39
  Speaker 3: that for those of you who think foam rolling is
• 15:41
  Speaker 3: only a recovery, it's also a warm up tool. That
• 15:44
  Speaker 3: being said, foam rolling is similar in a way that
• 15:47
  Speaker 3: if you do it for like fifteen to thirty seconds
• 15:49
  Speaker 3: per muscle group as opposed to ninety two hundred and
• 15:52
  Speaker 3: twenty seconds, all right, fifteen to thirty seconds the area
• 15:54
  Speaker 3: will increase the blood flow. It's a self massage, it's
• 15:56
  Speaker 3: a self mile fascial release, what we call it. Thirty
• 16:00
  Speaker 3: seconds prior can regulate the sympathetic nervous system, get things
• 16:03
  Speaker 3: firing and increasing blood flow to the area, ideally what
• 16:06
  Speaker 3: we want prior to getting after on your runs, right,
• 16:09
  Speaker 3: you foam roll.
• 16:10
  Speaker 1: Prior right, sometimes on the long runs, Yeah.
• 16:12
  Speaker 3: Exactly, so you warm yourself up. My recommendation is really
• 16:16
  Speaker 3: as well using that, especially on cold days before we
• 16:20
  Speaker 3: go out there, just get the blood flow to go.
• 16:22
  Speaker 3: And so if you can get everything blood flow going
• 16:25
  Speaker 3: before you get out into the cold weather, especially where
• 16:27
  Speaker 3: we're approaching these months. And also breathe deep breaths when
• 16:31
  Speaker 3: you're inside prior to going outside. Because by doing that,
• 16:34
  Speaker 3: you're actually lubricating your lungs inside. I think we did
• 16:36
  Speaker 3: an article on this year's ago.
• 16:38
  Speaker 1: I actually have another one on deck that i'll email.
• 16:41
  Speaker 1: I'm going to email you about tomorrow.
• 16:43
  Speaker 3: So yeah, like if the power of breath work, that's
• 16:45
  Speaker 3: so funny. I just remember that if you lubricate your
• 16:48
  Speaker 3: lungs prior, you'll just prep yourself a little better. But
• 16:51
  Speaker 3: foam rolling after similar to stretching, you want longer period.
• 16:55
  Speaker 3: So I recommend ninety to one hundred and twenty seconds
• 16:57
  Speaker 3: per muscle group after And why is that specifically because
• 17:03
  Speaker 3: you want to down regulate your sympathetic and upregulate your
• 17:06
  Speaker 3: powa sympathetic. So really get into that rest and relaxation.
• 17:08
  Speaker 3: So pia sympathetic is our rest and relaxation system, so
• 17:12
  Speaker 3: allowing your boy to recover. That's the problem is we
• 17:14
  Speaker 3: always stay in those sympathetic systems because they're always running around.
• 17:17
  Speaker 3: So we want to rest. We want to create that
• 17:19
  Speaker 3: pirosympathetic state and get into that catabolic state of recovery.
• 17:23
  Speaker 2: The big also talk about, but we also talk about
• 17:25
  Speaker 2: the muscle knots. So talk to me about that because
• 17:28
  Speaker 2: I think a lot of people are like, oh my god,
• 17:30
  Speaker 2: my muscles are so nodded up, I need to foam roll.
• 17:32
  Speaker 2: I don't foam roll on my legs are awful?
• 17:34
  Speaker 3: Are they really not? It up?
• 17:35
  Speaker 2: But really, what's so?
• 17:37
  Speaker 3: There could be some adhesions in this issues, but really
• 17:40
  Speaker 3: I think the ahesions are more like fascial adhesions. So
• 17:44
  Speaker 3: fascia is basically the spider web matrix to the body
• 17:46
  Speaker 3: that holds our muscles together, right, and our muscles can't not.
• 17:51
  Speaker 3: Our fibers don't not. That's it. They can't happen. So Unfortunately,
• 17:56
  Speaker 3: in like the nineties and early two thousands, when I
• 17:58
  Speaker 3: was in physio school, people would talk about like breaking
• 18:00
  Speaker 3: up the knots and adhesions and your tissue, and I
• 18:02
  Speaker 3: wouldn't say, you're actually doing that. It's more about blood
• 18:05
  Speaker 3: flow creating that nervous system change. And you know, in
• 18:08
  Speaker 3: a few years now if they say all of a sudden,
• 18:10
  Speaker 3: you can create knots in your muscle, that I didn't.
• 18:13
  Speaker 3: We didn't know that. And you know, that's science, and
• 18:16
  Speaker 3: I hope that something comes up in that way. But
• 18:18
  Speaker 3: tips on foam rolling are huge. I would say ninety
• 18:22
  Speaker 3: nine percent of my patients including athletes, foam roll incorrectly.
• 18:27
  Speaker 3: People just kind of roll up and down and rock
• 18:30
  Speaker 3: that tissue up and down. But when you foam roll,
• 18:33
  Speaker 3: I think the best tips you can give are go
• 18:35
  Speaker 3: one inch at a time, stop and go side to
• 18:38
  Speaker 3: side when you feel like those quote unquote trigger points,
• 18:40
  Speaker 3: knots or adhesions, right, those are restrictions of something going
• 18:43
  Speaker 3: on in there. So just roll side to side as well,
• 18:46
  Speaker 3: not just up and down when you're doing it. It
• 18:49
  Speaker 3: shouldn't hurt. Okay, that's huge. People beat themselves up. Okay,
• 18:54
  Speaker 3: when you bruise your tissue actually slowing down the recovery phase.
• 18:57
  Speaker 3: So what I like to do is move people. Change
• 19:00
  Speaker 3: your body weight on it because foam rolling is body weight.
• 19:03
  Speaker 3: That's why we love foam rolling, because you're using your
• 19:05
  Speaker 3: own body weight to create and control the amount of
• 19:07
  Speaker 3: pressure in the area. So if you have too much
• 19:10
  Speaker 3: pain when you're doing your calf or so, just shift
• 19:13
  Speaker 3: your body weight off it a little bit, or if
• 19:14
  Speaker 3: it's not enough, then cross your leg over and shift
• 19:17
  Speaker 3: more body weight to it. But it should never hurt.
• 19:20
  Speaker 3: If you're hurting yourself, you're probably going too hard. You
• 19:23
  Speaker 3: shouldn't do that. You don't want to slow down your
• 19:25
  Speaker 3: recovery rate, So don't go too hard. Our body and
• 19:30
  Speaker 3: our receptors in our skin react when we walk into
• 19:32
  Speaker 3: a spider web, So why do you have to beat
• 19:34
  Speaker 3: yourself up to get a reaction? Right? Right, So don't
• 19:37
  Speaker 3: be too hard, don't the worst The word that I
• 19:40
  Speaker 3: hate is that word mash. People use that word. You
• 19:43
  Speaker 3: want to mash yourself. No, you don't take it. Don't
• 19:45
  Speaker 3: hurt yourself. This is your body. Don't do that. I know,
• 19:49
  Speaker 3: relax a little bit. So yeah, just kind of ease
• 19:52
  Speaker 3: into it, shift your body weight around, but you know,
• 19:55
  Speaker 3: you want to increase the blood float to the area
• 19:57
  Speaker 3: ninety two hundred and twenty seconds per muscle group after
• 20:00
  Speaker 3: create that power sympathetic state, a regulation of there downregulate
• 20:04
  Speaker 3: your sympathetic state, and just start that recovery phase and
• 20:07
  Speaker 3: that rest and relaxation.
• 20:08
  Speaker 2: Got it. And you guys have videos of this kind
• 20:10
  Speaker 2: of stuff on your website, but correct, we do, so okay, well,
• 20:14
  Speaker 2: I'll make sure to put some links to some major
• 20:17
  Speaker 2: muscle groups that I think a lot of people are
• 20:18
  Speaker 2: targeting in the show notes to this episode, so you
• 20:20
  Speaker 2: guys can definitely check those out and then also it
• 20:23
  Speaker 2: seems to me like this instance would be a good
• 20:26
  Speaker 2: time to also talk about like massage guns, whether that's.
• 20:29
  Speaker 1: The therap gun or the hyperbole or whatever your choice
• 20:32
  Speaker 1: might be.
• 20:32
  Speaker 2: If you own one of these devices, these vibrational therapy
• 20:36
  Speaker 2: devices that a lot of people use in lieu of
• 20:40
  Speaker 2: reaching for a film roller, and why would someone lean
• 20:42
  Speaker 2: into one of these versus a film roller, Because it
• 20:45
  Speaker 2: seems to me, per your point, that it can be
• 20:48
  Speaker 2: an opportunity for maybe less pressure.
• 20:50
  Speaker 1: Than putting your entire body weight on one device at once.
• 20:53
  Speaker 3: Yeah, it's really personal preference, I would say. And you know,
• 20:58
  Speaker 3: unfortunately there's a cost associated with this as well. That's
• 21:01
  Speaker 3: why people use the crossballs. People like, oh why la crosseball?
• 21:04
  Speaker 3: They're just more convenient, easier to travel with, They're smaller,
• 21:06
  Speaker 3: they cost a dollar, you know, two dollars whatever you
• 21:09
  Speaker 3: pay for. But I actually love the Thera gun. I'm
• 21:12
  Speaker 3: a huge fan of the Thera gun. As you know,
• 21:14
  Speaker 3: I have ten of them in our office, all the
• 21:16
  Speaker 3: different types of it. I love the Thera gun because
• 21:21
  Speaker 3: of let's break this down, so let's think of the
• 21:23
  Speaker 3: Thera gun. First off, the head moves, I love that,
• 21:26
  Speaker 3: and it's easier erconomically for the person using it to
• 21:29
  Speaker 3: use it. The head is a twelve to I think
• 21:32
  Speaker 3: it's fifteen or sixteen millimeter amplitude on the head, so
• 21:34
  Speaker 3: the distance the head travels so it creates that vertical
• 21:38
  Speaker 3: pressure on the area, so about a half inch I
• 21:40
  Speaker 3: would say, and that if it's hitting the tissues, causing
• 21:42
  Speaker 3: a reperfusion of tissues, so increasing blood flow to the area.
• 21:46
  Speaker 3: The hurts also is about thirty five to forty herts,
• 21:48
  Speaker 3: okay when it's at as high speed, and there is
• 21:50
  Speaker 3: some research that shows that thirty five hurts can actually
• 21:52
  Speaker 3: make a change in the nervous system. It's very limited,
• 21:55
  Speaker 3: so in theory we don't know if the real numbers
• 21:57
  Speaker 3: twenty herts, twenty five, thirty five, but there's research on
• 22:01
  Speaker 3: vibration plates and unilateral aspects of it. But basically, you're
• 22:05
  Speaker 3: creating that thirty five to twenty herts in the area,
• 22:06
  Speaker 3: creating a change in the nervous system, increasing blood flow
• 22:09
  Speaker 3: to the area. I love it. The Also, the heads
• 22:12
  Speaker 3: of the new thera guns especially are a pu FHAM.
• 22:17
  Speaker 3: It's polyurethane form which is antimicrobial FHAM. It doesn't absorb sweat,
• 22:21
  Speaker 3: so it's great for all athletes. They don't absorb sweat.
• 22:24
  Speaker 3: It's not going to rip your skin at all. Because
• 22:26
  Speaker 3: a lot of these massage guns that get sent to
• 22:28
  Speaker 3: me have like plastic heads, and I've ripped my skin
• 22:31
  Speaker 3: with a few. I'm not going to name which ones,
• 22:33
  Speaker 3: and I'm not aggressive with it, but if that plastic
• 22:35
  Speaker 3: catches on your skin, you can actually rip your skin
• 22:37
  Speaker 3: a little bit. But I love you know, the percussive therapy,
• 22:41
  Speaker 3: but you have to use it correctly, right, So if
• 22:43
  Speaker 3: you're using it prior to activity, it's that same thing.
• 22:45
  Speaker 3: It's at fifteen to thirty seconds to stimulate the nervous
• 22:48
  Speaker 3: system and after that ninety to one hundred and twenty
• 22:51
  Speaker 3: seconds to create that down regulation and up regulate the
• 22:54
  Speaker 3: power sympathetic nervous system. I think the problem is that
• 22:57
  Speaker 3: people when they use them, actually just roll them around
• 23:00
  Speaker 3: your body. You shouldn't been doing that. You're almost should
• 23:02
  Speaker 3: get to the area and floated on the tissue, okay,
• 23:05
  Speaker 3: and the certain areas that you want to hold it
• 23:07
  Speaker 3: on for a little longer, so allow the tissue to
• 23:09
  Speaker 3: relax if you want to do that right. As a
• 23:10
  Speaker 3: recovery aspect, and then flush through the tissue. So I
• 23:14
  Speaker 3: use the calf for example, I use at the top
• 23:16
  Speaker 3: of the calf. Okay, hold it there for a little bit,
• 23:19
  Speaker 3: come down, flush through, hold it at the bottom, and
• 23:21
  Speaker 3: then flush through again. But the keyword just floated, right,
• 23:24
  Speaker 3: So you want to float it on tissue. Don't want
• 23:26
  Speaker 3: to dig it in. If you ever have you ever
• 23:28
  Speaker 3: used one before that you've actually hurt yourself because you've
• 23:30
  Speaker 3: dug in too much and filled through.
• 23:31
  Speaker 2: I feel yeah, I mean I feel like I use
• 23:34
  Speaker 2: the I personally have both hyberbolt and the Paragon. I
• 23:37
  Speaker 2: use the Farragun religiously, and I've definitely gotten to a
• 23:41
  Speaker 2: point where I'm like, oh, this is going to feel
• 23:43
  Speaker 2: really good tomorrow.
• 23:44
  Speaker 1: And then I'm like, no, you just.
• 23:45
  Speaker 3: Did wait too much. You wake up and hurt. That
• 23:48
  Speaker 3: hurts a little bit. Yeah, So you don't want to
• 23:50
  Speaker 3: do that, yeah, And so don't dig in. That's why
• 23:53
  Speaker 3: it's every one because I've done it to myself as well.
• 23:56
  Speaker 3: I've been uh, you know, about to go and a
• 23:58
  Speaker 3: run or about to do it. Actually recently, I was
• 24:00
  Speaker 3: at basketa played basketball and my butt was killing me
• 24:04
  Speaker 3: and I don't know what it was I just randomly
• 24:06
  Speaker 3: woke up with this pain in my glute and I
• 24:08
  Speaker 3: got onto the court and I had a theirg with
• 24:10
  Speaker 3: me and I just dug it into my side and literally,
• 24:13
  Speaker 3: within like ten to fifteen minutes, I dug in heart
• 24:16
  Speaker 3: my butt hurt. Yeah, and then I was like, why'd
• 24:18
  Speaker 3: you do that? Why'd you do that?
• 24:19
  Speaker 1: I did you do that?
• 24:20
  Speaker 3: The next you know better than that, you know, but
• 24:21
  Speaker 3: this is what we do. And then the next day
• 24:23
  Speaker 3: I woke up in the morning and it's still hurt.
• 24:25
  Speaker 3: So just be careful, don't dig in too much, floated
• 24:27
  Speaker 3: on the tissue. Learn from my mistakes, learn from our mistakes. Yeah,
• 24:31
  Speaker 3: but I think it's a great tool. It's a great
• 24:33
  Speaker 3: tool to have. It's a great tool to travel with.
• 24:36
  Speaker 3: My favorite one is that they're gonna and I love
• 24:38
  Speaker 3: the replacement heads you can change in the poly your thing.
• 24:42
  Speaker 3: So it's a good product. I mean, there's so many
• 24:44
  Speaker 3: good products out there.
• 24:45
  Speaker 1: Yeah, And I mean that kind of transitions us.
• 24:47
  Speaker 2: And I want to just cover these two items of
• 24:50
  Speaker 2: recovery rather quickly, the first two and I'm categorizing them together,
• 24:55
  Speaker 2: but they are so different, so I shouldn't be doing this.
• 24:57
  Speaker 2: But things like a power dot. So we're talking east
• 25:01
  Speaker 2: in therapy and then also compression boots. Very two different things,
• 25:05
  Speaker 2: but a lot of people for marathoning. Let's start with
• 25:08
  Speaker 2: the compression boots. You see a lot of people posting
• 25:10
  Speaker 2: instagrams and their legs are in these big black boots
• 25:12
  Speaker 2: and they sit there for thirty minutes.
• 25:14
  Speaker 1: What's the deal with that? Why is compression helpful?
• 25:16
  Speaker 3: Okay? So compression is helpful because it will increase the
• 25:18
  Speaker 3: blood flow backup. Okay, So increase the blood flow back
• 25:20
  Speaker 3: up to your heart rather the circulation of blood flow great, okay.
• 25:23
  Speaker 3: The biggest thing to We're in our feet all day
• 25:25
  Speaker 3: and we're running, so you have some pooling, some swelling
• 25:28
  Speaker 3: that's going distal towards your feet. It's a great way
• 25:31
  Speaker 3: to do it. And if you don't have access to
• 25:33
  Speaker 3: compression boots, get compression socks.
• 25:35
  Speaker 1: Okay.
• 25:35
  Speaker 3: So if you can increase the blood flow backup to
• 25:37
  Speaker 3: their improved circulation. In theory, what we're doing is helping
• 25:40
  Speaker 3: out with our recovery and increasing blood flow.
• 25:42
  Speaker 1: Let me tell you.
• 25:43
  Speaker 2: I went into Dan's office the day that I ran
• 25:47
  Speaker 2: twenty two miles last week.
• 25:48
  Speaker 1: I have never felt so good. Next day after a
• 25:52
  Speaker 1: run and you did all.
• 25:53
  Speaker 2: The next time, I did thirty minutes in the compression boots,
• 25:56
  Speaker 2: and then that night I did some EASTEM on my quads.
• 25:59
  Speaker 2: I have like a power and we can talk about
• 26:01
  Speaker 2: that what that is in a second, but I did
• 26:03
  Speaker 2: both of those that day. I have never felt so
• 26:05
  Speaker 2: good after a run.
• 26:06
  Speaker 3: It's amazing.
• 26:07
  Speaker 2: It was dramatically different, dramatically different. Okay so and then
• 26:11
  Speaker 2: okay so then also the EASTM therapy. So I feel
• 26:14
  Speaker 2: like this one's a little bit more tricky to navigate
• 26:16
  Speaker 2: on your own, but there's so many guidelines and parameters
• 26:19
  Speaker 2: that you read about and that things like power dot
• 26:22
  Speaker 2: come with that can help you kind of do that.
• 26:24
  Speaker 1: So why why EASTEM So?
• 26:26
  Speaker 3: I love EASTIM. I actually use the compex that's they
• 26:30
  Speaker 3: go to. The Compax Mini now has a bluetooth one
• 26:32
  Speaker 3: that I love, so EASTIM it hits motor and sensory nerves. Okay,
• 26:38
  Speaker 3: So there's a lot of issues on EASTIM when you
• 26:40
  Speaker 3: look at the programming of it and normal muscle electric simulation.
• 26:44
  Speaker 3: Let me put this out there, is different than a
• 26:45
  Speaker 3: TENS unit. A tens is actually just used to control
• 26:49
  Speaker 3: the ping gate theory. So just trick your brain into
• 26:51
  Speaker 3: relaxing so get rid of pain. Normal muscular electric stimulation
• 26:55
  Speaker 3: which is the power dot in the Compex machine, what
• 26:57
  Speaker 3: they actually do is shut down your motor nerves and
• 26:59
  Speaker 3: you scent nerves. Okay, So they can be used for
• 27:02
  Speaker 3: different aspects of things where they can use to recruit
• 27:05
  Speaker 3: muscle fibers to incrude motor nerves, actually stimulate the tissue
• 27:09
  Speaker 3: that's a higher hurt, so about seventy herts in that
• 27:11
  Speaker 3: area or what you want to do is use it
• 27:14
  Speaker 3: as the recovery phase, which in most stimmunits is between
• 27:16
  Speaker 3: like seven and nine herts. And what that actually doing
• 27:19
  Speaker 3: is allowing the blood flow to get increased to the
• 27:22
  Speaker 3: area and shutting down your motor and sensory nerves. So
• 27:24
  Speaker 3: it's a great way to recover. There are thousands of
• 27:26
  Speaker 3: studies on noumal muscle electric stimulation and how it helps
• 27:29
  Speaker 3: improve recovery because it's increasing blood floats to the area
• 27:32
  Speaker 3: and allowing your nervous system to relax. It's a great
• 27:34
  Speaker 3: tool to use. It's easy, you can do it at home.
• 27:38
  Speaker 3: These systems like the power gun and the complex now
• 27:40
  Speaker 3: have the settings already set so you don't have to
• 27:43
  Speaker 3: mess with them. When I was in PT school, we
• 27:44
  Speaker 3: would have to mess with the frequencies as such. Okay,
• 27:47
  Speaker 3: I remember taking the test on that and I was like,
• 27:48
  Speaker 3: oh my god, this is so much information and all that.
• 27:51
  Speaker 3: But now these stim units are set so you can
• 27:54
  Speaker 3: travel with them. Okay, They're great tools to use. They've
• 27:57
  Speaker 3: all decreased the cost on them. Great things, a great recovery.
• 28:01
  Speaker 3: I actually use my Compax unit probably four nights a week. Agome, Wow,
• 28:06
  Speaker 3: I just yeah, I just go home, I sit up,
• 28:08
  Speaker 3: I put on like the TV white noise, do my
• 28:10
  Speaker 3: note my notes to the computer, and I just prop
• 28:13
  Speaker 3: my legs up and shake my legs out. Okay, because
• 28:15
  Speaker 3: as we age too, these are the things we have
• 28:17
  Speaker 3: to use, and innovation is so great in twenty nineteen
• 28:21
  Speaker 3: that we need to take advantage of these modalities and
• 28:24
  Speaker 3: the ones that we can use at home by ourselves. Right,
• 28:26
  Speaker 3: So I'm all for it. Okay, you got to use
• 28:29
  Speaker 3: the active recovery or the pre warmar phases because those
• 28:32
  Speaker 3: are the lower hurts. Okay, use them on the muscle groups.
• 28:34
  Speaker 3: Use it for the full twenty five minutes with the
• 28:36
  Speaker 3: programs are set to thirty minutes or so. But it's
• 28:39
  Speaker 3: a great way to improve blood flow and to relax
• 28:41
  Speaker 3: the nervous system. Just make sure you use the correct settings,
• 28:43
  Speaker 3: because there are settings that do the opposite, Okay, that
• 28:46
  Speaker 3: actually stimulate nervous systems that can be used for like
• 28:49
  Speaker 3: strength or muscle groat or recruitment of motor nerves.
• 28:52
  Speaker 1: Right right, okay, And then the last thing we have
• 28:54
  Speaker 1: to talk about.
• 28:54
  Speaker 3: Let's go it's important.
• 28:57
  Speaker 1: Do you know what it is?
• 28:58
  Speaker 3: I think I do? You do? I know what it is?
• 29:00
  Speaker 3: What is it? You say, cryotherapy?
• 29:02
  Speaker 2: No?
• 29:03
  Speaker 3: What?
• 29:03
  Speaker 1: I was about to skip that? Good? Skip it.
• 29:06
  Speaker 3: Let's move forward.
• 29:07
  Speaker 1: There's a lot.
• 29:07
  Speaker 2: Let's just really quickly. I'm just going to say this
• 29:10
  Speaker 2: before we get into the last thing. There is no
• 29:14
  Speaker 2: foundational research that says that cryotherapy does what a lot
• 29:18
  Speaker 2: of the cryotherapy chains and things promise that it does.
• 29:22
  Speaker 3: Correct, correct, real fast. I'll tell you a quick story.
• 29:26
  Speaker 3: I went into a place, okay, and they told me
• 29:29
  Speaker 3: all this research about cold water immersion, which is different
• 29:32
  Speaker 3: water conducts different than nitrogen gas. Right, And this person
• 29:35
  Speaker 3: was telling me all about it, and what they didn't
• 29:38
  Speaker 3: know is that I've read that article about probably a
• 29:42
  Speaker 3: week prior, and I was like, I can't believe they're
• 29:44
  Speaker 3: quoting an article and changing the word.
• 29:46
  Speaker 2: Oh man, well, so that's something really quick. You have
• 29:50
  Speaker 2: twenty seconds to tell me why ice bath therapy is good.
• 29:52
  Speaker 3: Watch cold water immersion. So the speciological change is in
• 29:55
  Speaker 3: your tissue. Okay, that allow your body relax, okay, and
• 29:58
  Speaker 3: possibly decrease the information area. But wim Hoff method great,
• 30:01
  Speaker 3: love that guy. Actually I did a study with him
• 30:03
  Speaker 3: out in Seattle, but I love it. It's great. But
• 30:06
  Speaker 3: it's cold water immersion plunge pools, okay, which is different
• 30:10
  Speaker 3: than nitrogen gas, so we do know it helps. It
• 30:12
  Speaker 3: possibly helps with decreasing inflammation into the area.
• 30:15
  Speaker 1: So got it? Okay.
• 30:16
  Speaker 2: And then the last thing, Dan, you know what the quiz?
• 30:19
  Speaker 2: You know the quiz answer?
• 30:21
  Speaker 3: Nutrition? I love nutrition?
• 30:23
  Speaker 2: Okay, well come on, yeah, most important, so important. If
• 30:28
  Speaker 2: you had to offer someone to foundational rules for recovery
• 30:33
  Speaker 2: smart nutrition, what would you tell them?
• 30:35
  Speaker 3: Okay, recovery smart nutrition.
• 30:38
  Speaker 1: Okay.
• 30:38
  Speaker 3: My nutrition game is crazy because I don't drink. Okay,
• 30:43
  Speaker 3: that's number one step drinking. If you're training for a marathon,
• 30:46
  Speaker 3: please all right, live and enjoy your life, but don't
• 30:49
  Speaker 3: don't be drinking so much because it actually slows your
• 30:52
  Speaker 3: muscle recovery. Okay, and in the growth of your tissue
• 30:54
  Speaker 3: and such. Hydrate. You have to hydrate. You have to
• 30:58
  Speaker 3: get your electrolytes in. It's not just water. There's tablets
• 31:01
  Speaker 3: that we can use now that can be thrown in
• 31:03
  Speaker 3: to create your hydration levels high. Okay. You have to
• 31:07
  Speaker 3: eat well, you have to recover, you have to refuel yourselves.
• 31:11
  Speaker 1: Okay.
• 31:12
  Speaker 3: People for some reason, they don't understand that there are
• 31:15
  Speaker 3: foods that inflame your body.
• 31:17
  Speaker 1: Okay.
• 31:18
  Speaker 3: And that starts with even like oils. Okay, I'm not nutritious.
• 31:21
  Speaker 3: I'm not going to go deep into this, but there
• 31:23
  Speaker 3: are oils in such and foods that can cause inflammation
• 31:26
  Speaker 3: or our body. So you have to get on a
• 31:29
  Speaker 3: diet that promotes anti inflammatory aspects. Right, because if we're
• 31:32
  Speaker 3: running and doing all these workouts and people give this
• 31:35
  Speaker 3: excuse Iran so much, I did two barriers boot camps today.
• 31:38
  Speaker 3: You can't eat like that, it doesn't matter, okay. So
• 31:40
  Speaker 3: you're actually slowing your recovery aspect of things. So the
• 31:44
  Speaker 3: biggest thing for me is when you do recover, replenish
• 31:47
  Speaker 3: your protein and your carbohydrates. Okay, that is the fuel
• 31:50
  Speaker 3: that we need, okay, in our bodies. We have to
• 31:52
  Speaker 3: replenish so fuel. We're an engine, we need gas to run, right,
• 31:55
  Speaker 3: So you need your carbohydrates. People argue about like white
• 31:59
  Speaker 3: and around carbohydrates things like that, But what we do
• 32:02
  Speaker 3: know is that ones are faster digesting, and so I
• 32:05
  Speaker 3: always say use like the white ones after because they
• 32:07
  Speaker 3: can faster digesting, increase your glycogen levels and refuel your stores.
• 32:13
  Speaker 3: But for the most part, you have to increase your
• 32:15
  Speaker 3: carbohydrate intake and your protein intake when you're training, but
• 32:19
  Speaker 3: afterwards it's always the same thing. You have to eat.
• 32:21
  Speaker 3: You have to planish your few sources. Food is always
• 32:24
  Speaker 3: the best, okay, don't snacks and such. I'm not a
• 32:27
  Speaker 3: big snacker. I don't eat bars okay, just my stomach
• 32:31
  Speaker 3: doesn't accept them well. But try to get real food
• 32:34
  Speaker 3: into your body, okay. And if you don't have time,
• 32:36
  Speaker 3: you always on the go plan your meals prior so
• 32:38
  Speaker 3: that you can do these and you can eat your
• 32:40
  Speaker 3: intake afterwards because you have to refuel your body.
• 32:43
  Speaker 1: Health is wealth y'all, it is. It really is wealth man.
• 32:47
  Speaker 2: I feel like we just ran a marathon. There's just
• 32:49
  Speaker 2: so much when it comes to recovery. There's so much
• 32:51
  Speaker 2: to cover, and I think what's important to take away
• 32:54
  Speaker 2: from all of these things that we have just discussed
• 32:58
  Speaker 2: is really that you have to make time for recovery
• 33:01
  Speaker 2: like you make time for your training. So that means
• 33:04
  Speaker 2: just like you schedule a meeting, that's how you treat
• 33:06
  Speaker 2: those long runs or those runs during your training cycle.
• 33:09
  Speaker 2: You've got to schedule the recovery. So take the time
• 33:11
  Speaker 2: to do the things that are going to give back
• 33:13
  Speaker 2: to your body, that are going to put you in
• 33:14
  Speaker 2: a good state, that are going to set you up
• 33:16
  Speaker 2: for success, and the things that you're used to programming
• 33:19
  Speaker 2: all that.
• 33:20
  Speaker 1: Time in for.
• 33:20
  Speaker 3: Yeah, definitely, it's your lifestyle.
• 33:22
  Speaker 1: Awesome, Dan, thanks so much for hanging out.
• 33:24
  Speaker 3: Thank you for having me.
• 33:25
  Speaker 2: You guys know the drill at Emily Body at Hurdle Podcast.
• 33:28
  Speaker 2: You can find Bespoke on Instagram. It's at Bespoke Treatments Dan.
• 33:32
  Speaker 1: Where are you again?
• 33:33
  Speaker 3: I am at Dan Jordano DPT.
• 33:35
  Speaker 1: Awesome another hurdle conquered. Catch you guys next time.