Health feeds Performance podcast

Natural sports cookery: is 'food' the missing ergogenic for athletes? – Rachel Jesson

So often within sports nutrition you hear lots of discussion around numbers (for example; grams of carbs, fats and proteins), but not too much mention of the food itself. But surely food forms the basis of nutrition? That is the belief of natural chef and food coach Rachel Jesson - paying attention to how we source and prepare our food can make the difference between health and disease or sporting success and failure. 
In this podcast, host Ian Craig asks Rachel about the topic of natural sports cookery. Within their discussion, they explore topics such as upgrading to whole foods, energetic nutrition, cooking with our senses, intuitive eating, and how to make foods digestible and assimilable. Additionally, as a health practitioner, Rachel shares her practice style, particularly focussing on helping her clients to nourish their personal relationships with food, which can improve their health and leverage their physical performance. Tune in to learn more!
About Rachel
Rachel Jesson B.Phys.Ed M.Phil is a teacher at CISN and the School of Natural Cookery and was the first natural chef to extend these cooking methods out into the demanding field of athletic performance; hence being the host of the CISN natural sports cookery course. Rachel insists that for health we need to keep things simple; she takes inspiration from previous generations with regard to the preparation of wholesome food. Rachel is also the co-author of Wholesome Nutrition (with Ian Craig), and therapeutically, within the Nutritional Institute she works as a health food coach, helping individuals to put nutritional interventions into a practical, food-focused form. 
Website: www.intsportsnutrition.com

Nutrition and training insights for skeletal muscle hypertrophy – Simone do Carmo

Skeletal muscle hypertrophy is a fundamental requirement for success in sport. This is particularly true in strength, power and physique sports, but functional hypertrophy, with a focus on the power-to-weight ratio, is relevant to most athletes, and is also important when we start talking about healthy ageing. But how do we address skeletal muscle hypertrophy from a training and nutrition standpoint – do we simply lift big weights and consume lots of protein, or is there more to it than that?
In this podcast, host Ian Craig asks sports nutritionist and exercise physiologist, Simone do Carmo, how she works with her active clients who have hypertrophy goals. Within their discussion, Simone gives a balanced explanation of the mTOR complex, which is a well known stimulus of muscle protein synthesis, but has also recently been labelled as the ‘baddy’ within ‘healthspan’ literature – however, is this really true? She also explores her favourite skeletal muscle hypertrophy topic, the gut-muscle axis, which really highlights the importance of gastrointestinal health for all aspects of successful training adaptations. And can a vegan athlete expect to achieve similar muscle gains as an omnivorous athlete? Tune in to find out!
About Simone
Simone do Carmo MSci SENr CISNCert is a sports nutritionist, exercise physiologist, and personal trainer. She is the course coordinator and student facilitator at the Centre for Integrative Sports Nutrition. An advocate for whole foods and an individualised approach to nutrition, Simone focuses on nutritional strategies to optimise performance, enhance recovery, and prevent injuries from an integrative health perspective. Her passion areas include nutrition for strength and power based sports, skeletal muscle hypertrophy, plant-based nutrition, and REDs (Relative Energy Deficiency in Sport).
Twitter: @Sport_Bokkie
LinkedIn: simone-do-carmo
View the specialty module, Hypertrophy for Sport and Exercise, led by Simone

Cardiovascular nourishment with plant-based polyphenols – Joseph Lillis

The cardiovascular system refers to our heart and all the blood vessels in our body, which carry oxygen and nutrients to and from tissues and organ systems. Deep cardiovascular nourishment is synonymous with energy, essential for an active life, but it supports every bodily function, helping us to recover from, and adapt to, exercise training. Within sports nutrition, cardiovascular nourishment mostly revolves around the supply of energy substrates (macronutrients), alongside the transport of oxygen from the lungs. But, is that all this system really needs? 
In this podcast, host Ian Craig asks postgraduate sports nutrition researcher, Joseph Lillis, about the way he thinks about cardiovascular nourishment. Joe’s passion area of research is the polyphenol power of plants; the key ingredients within well researched fruits and vegetables that do a lot more than simply provide ‘fuel’ to the body. They talk about cherries, blackcurrants, blueberries, pomegranates, and olives! Additionally, micro-nutrition, including compounds such as B-vitamins and Coenzyme Q10, are discussed within their vital roles in cardiovascular nourishment and energy provision. And the antioxidant debate in sport is also addressed: should we or should we not supplement an athlete with antioxidant nutrients and plant compounds close to exercise? Does it help or hinder our progression? Tune in to find out! 
About Joe
Joseph Lillis is a PhD scholar at CCSES (Cambridge Centre for Sport and Exercise Sciences at Anglia Ruskin University), who within his doctoral research is collaborating with Fattoria la Viallas biodynamic farm and wine estate in Tuscany, Italy. He has a scientific interest in the naturally sourced phenolic compounds found in food and their potential benefits to health, exercise performance and increasing individuals’ ability to exercise. Building upon previous research into oxidative stress, aerobic exercise and acute recovery, within his PhD, Joe is examining the impact of a hydroxytyrosol rich phytocomplex (OliPhenolia®) on inflammatory mediators and functional mobility in an adult population.  Understanding the efficacy of olive-derived phenolics, as well as the effective role that polyphenols could provide in an exercise setting, may inform future nutritional strategies pertinent to exercise training and recovery.
Outside of his research, Joe is an international Australian Rules footballer. Needless to say, he implements some of the nutrients discussed in the podcast during training and tournaments.
Connect with Joe on LinkedIn

Nourishing a female athlete’s active phases of life – Karen Harrison

Any woman will tell you that their health, training, and nutrition needs are different to that of a man, but yet much of the research data in the field of sports nutrition has come from male subjects. So, what if exercise and nutrition practitioners could personalise their advice to the particular needs of female athletes, and in particular, the unique case presentations of individual female clients? Would their health and performance improve?
In this podcast, host Ian Craig asks nutrition and genetic practitioner, Karen Harrison, about the way she works with female athletes, which leads into a guided tour of the phases of life in active women. Specifically, Karen addresses the now-popular notion of periodising training and nutrition around the menstrual cycle, she considers the peri-menopausal years, adding nutrition and lifestyle recommendations to make the transition into menopause easier, and she also talks about supporting active ageing women, who have ‘healthspan’ in mind. The ultimate focus of this podcast is to emphasise the individualised health needs of a woman, considering her nutritional intake, exercise training, stress load, and unique hormone rhythms.
About Karen
Karen Harrison MSc BSc is the owner of Team Gene, providing genetic reports for active individuals, looking into energy production, repair potential, sleep and lifestyle. Her main objective with genetic testing is to create a bespoke report specifically for the individual, depending on their health concerns and the type of training they are doing. Karen is one of 45 alumni from St Mary’s University in Twickenham who completed an MSc in Nutrition and Genetics. She also holds a BSc in Nutritional Science from CNELM, and has been lecturing for seven years in this subject, and has run her own nutrition clinic since 2010.
www.teamgene.co.uk

Understanding sudden death syndrome in performance athletes – Heidi du Preez

It has been estimated that 1 to 3 in 100,000 apparently healthy young athletes die suddenly during exercise; especially in sports like basketball, football, and American football (McKelvie et al., 2022). Cardiac events are considered the most common medical cause of sudden death syndrome in performance athletes: myocarditis, inflammation of the heart muscle, is considered by the American College of Cardiology a very likely reason for such traumatic events, with chronic inflammation and oxidative stress as the main underlying etiological factors.
In this podcast, host Ian Craig asks nutritional scientist and practitioner, Heidi du Preez, about the underlying factors that could contribute to sudden cardiac death susceptibility among performing athletes. Included within this discussion is a deep dive into sulphur metabolism and the importance of sulphation for cardiovascular health: the degree and position of sulphate groups in the endothelial layers of the heart has an important effect on its function. Additionally, the factors that contribute to the sulphate pool, and those that deplete it, will be explored. This podcast ultimately aims to provide nutrition and lifestyle strategies that should lesson the likelihood of sudden death syndrome during sporting events.
About Heidi
Heidi du Preez PhD candidate is a professional registered scientist, specialising in nutritional biochemistry. She obtained a masters degree in food science in 1995, and has been working in the arena of functional medicine since 1999. Heidi is currently registered for a PhD in Clinical Medicine at the University of KwaZulu-Natal, with sulphur metabolism as her area of specialisation. Heidi runs a private nutrition practice in Cape Town, South Africa, and online. She follows a functional approach, applying the principles of precision medicine or personalised medicine, which is based on the concepts of nutritional therapy. She specialises in integrative oncology, environmental illness, heavy metal toxicity, neurological diseases, digestive disorders and systemic candidiasis. Heidi is a co-author of the health recipe book Naturally Nutritious Wholefood Cookbook. 
Email: heididp@heididupreez.com

What can we learn from the Blue Zones that can empower longevity in sport, and for life? – Prof Justin Roberts

Since the publication of the Blue Zones book, a National Geographic exploration of areas in the world where many healthy centurions are found, there has been an increasing interest in health and longevity; ‘healthspan’. But, what lessons can we learn from such populations that might be of interest to athletes and active individuals? 
Professor Justin Roberts has done a lot of research into the Blue Zones, plus has experienced the zone in Sardinia first hand. Podcast host Ian Craig asks him to define key aspects of this way of life, that contribute to incredibly healthy states of wellbeing. Their conversation delves into eating patterns, communities, culture and faith, polyphenols, ‘downshifting’, and symbiosis with the environment. 
But how do the Blue Zones relate to athletes? More and more active individuals view sport and exercise as a means towards better health and fitness, but the way in which we engage in exercise affects the health or ‘dis-ease’ experienced during it. These learnings also apply to longevity of a sports career (think of the footballer Ronaldo) and duration and quality of life thereafter. Tune in to learn more.
About Justin
Professor Justin Roberts PhD is a Professor in Nutritional Physiology for Health and Exercise at Anglia Ruskin University in Cambridge and Director of Research at the Cambridge Centre for Sport & Exercise Science, plus Program Leader for Muscle and Mobility platforms at Danone Nutricia Research. With over 20 years’ experience in sport and exercise physiology and nutrition, Justin’s current research interests include the effect of polyphenol phytonutrients on fat oxidation and cardio-metabolic health, as well as nutrition factors aligned with the ‘muscle-gut-brain’ axis, in particular probiotic and protein interventions to support muscle recovery and adaptations to exercise. He is a registered nutritional therapist with the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary and Natural Healthcare Council (CNHC).
Website: www.aru.ac.uk/people/justin-roberts
LinkedIn: /justin-roberts
Twitter: @drjustinroberts

Harnessing our metabolism through the lens of nutrigenomics – Emma Beswick

Although we are genetically 99 per cent the same, differences in our genetic code impact every aspect of our lives: how we look, feel and behave… our DNA is what makes us – Us. Specific to this discussion, our unique code innately impacts our metabolism: how we absorb (digest), transport, and metabolise fats, carbs and proteins for energy, and how we build body tissue or store energy for later use. Emma and Ian discuss the genes that most impact individual ability and preference to use fats or carbs for fuel, and how this knowledge can inform our dietary choices with respect to optimally supporting exercise training, and improving athletic performance.
By revealing their personal ‘nutrigenomics of metabolism’ results, Emma and Ian compare and contrast their own unique macronutrient preferences in the context of sport, and also delve into a few genes that are particularly impactful for metabolism. They also consider the micronutrient and phytonutrition needs of these metabolic pathways, along with strategies to improve the metabolic flexibility of an athlete.
Ultimately, within potentially quite complex subject matter, the goal of this podcast is to join the dots between a deep dive analysis of the genes of metabolism, and the big picture application of this information within the personal perspective of a sports person.
About Emma
Emma Beswick Bio MBA, BA (Hons), Dip (NatNut) is an experienced nutritional therapist and co-founder of Lifecode Gx – the foremost nutrigenetic testing and training company. Emma lectures widely on the subject of nutrigenomics and is well known and respected for her knowledge and ability to present complex aspects of nutrigenomics in an accessible and clinically relevant way. As a keen runner (and ‘good for age’ marathoner), she has particular, and personal interests in women’s health, sports nutrition and healthy ageing, and attempts to walk (or run) the talk by applying nutrigenomics in practice.
Website: www.lifecodegx.com

Protecting an athlete’s joints with nutrition and lifestyle – Dr Ruth Wilde

Medically, an athlete’s joints tend to be viewed simply as mechanical structures, to be replaced when they’re worn out! But thankfully Dr Ruth Wilde thinks and works differently – she sees joints as living, breathing tissues, just like the rest of our physiology, which must be nourished by what we consume. 
What’s more, an athlete’s joints are affected by the training pattens and life load of the individual, plus the inflammation and oxidative stress expressed systemically by gastrointestinal and hormonal imbalances. Host Ian Craig asks Ruth, from a functional medicine perspective, how she assesses the condition of an athlete’s joints, and the types of lifestyle, nutrition and medical interventions she uses to sustain the health of an athlete’s joints for longer.
Self-empowerment is critical to any health intervention, and as Ruth makes clear in this podcast interview, when an athlete brings attention to aspects of their lives under their control, including training patterns, nutritional quality, and overall self care, their joints can enjoy a longer active career. Tune in to learn more.
Podcast hosted by The Centre for Integrative Sports Nutrition. 
About Ruth
Dr Ruth Wilde MBBCh MRCEM AFMCP is an integrative medicine doctor, who specialises in the sports and rehabilitation field, as well as in health optimisation. She spent 17 years in the British military, training in both emergency medicine and general practice, and supported severely injured military personnel through their recovery. Ruth has tremendous personal insight into the determination and commitment it takes to work through physical and emotional challenges and to re-establish an equilibrium that brings fulfilment. She is an experienced instructor for the UK Resuscitation Council, a member of the Royal College of Emergency Medicine and the Institute of Functional Medicine, and has qualifications in Wellbeing Coaching and Personal Training.
Website: www.drruthwilde.com

Why are athletes experiencing anxiety, and what can they can do about it? – Dr Patricia Worby

Ever since the delayed Tokyo 2020 Olympics, held during the times of Covid 19 restrictions, anxiety in sport has become an evident problem for many athletes. The most publicised case at the time was the highly medalled American gymnast Simone Biles, who withdrew from the women’s gymnastics team competition, suffering from anxiety.
But what is causing these anxiety problems in sport, and why does it seem so prevalent now? And what can highly focussed sports people do to maintain mental and emotional steadiness? These are just some of the questions that Ian will pose to his guest Dr Patricia Worby during this deeply applied and insightful mindbody discussion.
With the goal of consistent training and improved performances, mindbody resonance is of fundamental importance to overcome anxiety in sport, and according to Patricia, to achieve this we must lead life with our heart more than our (over) analytical mind. Tune in to learn more.
Podcast hosted by The Centre for Integrative Sports Nutrition. 
About Patricia
Dr Patricia Worby PhD is a therapist, educator and author who uses somatic trauma therapy to release trapped emotional energy in the autonomic nervous system, which can cause symptoms of anxiety, fatigue and pain. A former university and NHS scientist and researcher, Patricia has developed her unique protocol to release childhood imprints of chronic stress, leading to recovery from chronic conditions such as anxiety, ME/CFS and fibromyalgia. She is the author of seven books on natural medicine and psychology (the Mindbody Collection), including the ground-breaking The Scar That Won’t Heal which focusses on chronic stress and the creation of disease. Patricia is currently writing her opus Emotional Alchemy, about the practice of creating altered states to release unconscious imprints.
Therapy, courses and group programmes: www.alchemytherapies.co.uk 
Books and education: www.patriciaworby.com 

Using functional laboratory testing to optimise physical excellence – Dr Warren Brown

The integrative systems biology perspective is slowly and progressively seeping into sport and exercise nutrition practice. This way of working considers the health of an athlete’s digestive tract, neuroendocrine, immune, and musculoskeletal systems, along with factors such as mitochondrial energy production from available macronutrients; all of which can be measured by laboratory testing.
Dr Brown has honed his craft to assess the state of these body systems using functional laboratory testing, and talks to Ian Craig about his clinical experiences. In this podcast, Warren considers what is different about an athlete’s body compared to that of a lay person, and shares some of his favourite tests that he uses in a sporting context.
What’s more, not all important clinical information can be found in laboratory test reports, no matter how detailed, so Warren tells Ian about the ‘X-factors’ that he includes within the assessment and treatment of his athletic clients.
Podcast hosted by The Centre for Integrative Sports Nutrition. 
About Warren
Dr. Warren Brown earned his doctorate degree from The School of Naturopathic Medicine at Bastyr University in Seattle, Washington, followed by completion of a CNME-accredited, clinical residency program in Tacoma, Washington. He has lectured at functional medicine conferences worldwide on the topic of laboratory testing and was a contributor to the 5th Edition of the Textbook of Natural Medicine. Since 2012, Dr. Brown has been helping athletes and active individuals to reach their highest levels of health and performance through his advanced clinical program. He currently serves as the Clinical Science Liaison for Genova Diagnostics, as well as a laboratory consultant for medical staff from several professional sports teams and Olympic teams.
www.ca4sport.com