Episode 200
Ep. 200- A Look Back on Our Last 100 episodes + Nomio Analysis
It's the big 200, folks! Yup, that’s right, we’ve hit the milestone of our 200th episode of the Tridoc Podcast, and what a wild ride it’s been. Today, I’m diving deep with my awesome co-host, Coach Juliet Hockman, to reminisce about the last hundred episodes and pull out the seven things we've found that might actually help you in your training, racing, and recovery—spoiler alert: some of them are actually useful! We’ll also tackle a question from our medical mailbag about this new supplement called Nomio, which honestly sounds like a character in a bad kids' movie, but is it worth your hard-earned cash? We'll sift through the science and let you know if you should be guzzling broccoli juice or just sticking with your chocolate milk. So grab your earbuds and let’s celebrate 200 episodes of questionable advice and sarcastic humor!
In this episode:
Celebrating a milestone, the Tridoc Podcast hits its 200th episode, and boy, has it been a wild ride! I’m Jeff Sankoff, your friendly neighborhood emergency physician and triathlete, chatting with you from the sun-soaked streets of Denver. I can still remember recording my first episode back in December 2018, which feels like a lifetime ago. Now, eight years later, we’re two hundred episodes deep, and I’ve got to say, I appreciate every single one of you who’ve been tuning in with me on this crazy journey. Today isn’t just about numbers; it’s about revisiting the gold nuggets we've unearthed in episodes 100 to 200. Together with my co-host, Coach Juliet Hockman, we’ll break down seven key takeaways that could enhance your training, racing, and recovery processes. Spoiler alert: some might even help you fend off those pesky colds! But wait, there’s more! We’re also diving into our medical mailbag, where we tackle your burning questions—like, should you really invest in that trendy supplement, Nomio? Is condensed broccoli juice really the miracle cure it claims to be? Let’s just say, if drinking your vegetables was a competitive sport, this would be the Olympic event nobody asked for. We’ll sift through the science, or lack thereof, behind Nomio and give you the honest lowdown. So grab your earbuds, sit back, and let’s celebrate episode 200 together with a mixture of nostalgia, laughter, and maybe a dash of sarcasm!
Segments:
[7:29]- Medical Mailbag: Nomio
[36:12]- 200th episode!
Links
Transcript
I'm your host, Jeff Sankoff, the Tridoc, an emergency physician, a triathlete, a triathlon coach, and a multiple Ironman finisher.
Speaker A: way back when In December of: Speaker A:And here we are some what, eight years later.
Speaker A:Can you imagine?
Speaker A:Almost eight years.
Speaker A:For almost eight years I have been putting together on basically every two week basis this, this show for you, my listeners, a growing number of whom have been listening in on a regular basis.
Speaker A:And I can't tell you how much I appreciate you being here.
Speaker A:Today marks a somewhat seminal day.
Speaker A:This is the date that episode 200 is hitting your feed.
Speaker A:Yes, believe it or not, we've made it through together.
Speaker A:A double metric century, double imperial century, however you want to put it.
Speaker A:This is the 200th episode of the Try Doc podcast and I don't know that I would have thought that I would have been around for 200 episodes.
Speaker A:And yet this labor of love, this journey that I have been upon with all of you has brought me to this point.
Speaker A:And I am really excited to say that the show has grown.
Speaker A:The show has become something that I think a lot of you rely on and a lot of you continue to enjoy.
Speaker A:I know that it is something that I have continued enjoying putting together for you on a regular basis and will continue to, to do so for the foreseeable future.
Speaker A:So what have we covered?
Speaker A:It seems, gosh, not that long ago.
Speaker A:And yet of course it was quite a while since episode 100.
Speaker A:What have we done in the intervening time?
Speaker A:I hinted probably 20 or 30 episodes ago that on episode 200 we would have a bit of a look back and we would review those things in episodes 100 to 200 that we had found that were of utility, things that we had found that we felt that would be something that you should consider incorporating into your training, racing or recovery process.
Speaker A:And so on today's episode, that is a segment that we have brought to you, my friend, my colleague, Coach Juliet Hockman, who joined the podcast well back, I think it was episode 118 that she came and joined us.
Speaker A:She is here for two back to back segments.
Speaker A:We are going to have a usual medical mailbag segment and then in the second segment of the program, Julia and I are going to have a bit of a look back where we look at all of the things that we reviewed in the last hundred episodes and we are going to discuss the seven different things that we found over those hundred episodes that we think are worthy of your consideration of incorporating into your training, racing and recovery process.
Speaker A:So what are those seven?
Speaker A:I wonder if you could start thinking about it now.
Speaker A:What do you think we brought you in the last hundred episodes?
Speaker A:Some of these are things that can potentially improve improve your ability to resist illness.
Speaker A:Some of them are things that can potentially help you improve your recovery, especially if you're older.
Speaker A:A couple of them are things that really can have a major impact, provable major impact on your endurance performance.
Speaker A:So start thinking about it now.
Speaker A:We will bring you the answers in a little bit and I look forward to that segment.
Speaker A:I hope that you will enjoy it as well.
Speaker A:We will of course reference the each episode in which those seven things are discussed.
Speaker A:So if you want to learn more and refresh your memory, you can go back and listen to those episodes.
Speaker A:We also have a medical mailbag segment in which we are going to answer a question and that question this week was about a very kind of up and coming supplement called Gnomeo.
Speaker A:It is something that friend of the podcast, Matthew Marquardt, a person who I am a very big fan of on the professional circuit, be it that he is just very affable, joyful kind of professional, but also of course a medical student, somebody who is doing a research year right now, he addressed on his Instagram feed and scooped this program.
Speaker A:I've invited Matthew to have a listen to this episode.
Speaker A:I hope that he's listening because we give him quite a few shout outs along the way and he had a lot to say about it on his Instagram post.
Speaker A:We go into as deep a dive as we possibly can on the limited research that is available on Gnomeo and we are going to bring you our take.
Speaker A:I'll give you a kind of upfront quick take and that is that it's not going to be all that different from what Matthew had to say, but we have a longer format in which to do so.
Speaker A:We're going to dig into that literature, share you the results that we were able to find and give you our take home advice.
Speaker A:Is this substitute that includes basically a chemical compound structure that is found within certain green vegetables like broccoli and brussels sprouts?
Speaker A:Is it something that you should be incorporating into your routine the way Casper Stornens is so proudly doing on their website?
Speaker A:Or is it something that you can skip?
Speaker A:We'll bring you those answers and that's coming up shortly.
Speaker A:But I do want to again just take this opportunity to thank you for being here for 200 episodes.
Speaker A:For those of you who've been here from the start, especially, thank you.
Speaker A:You guys are my core supporters.
Speaker A:Many of you are Patreon supporters who help me to fray the cost of keeping this program on the air.
Speaker A:And I can't thank you enough for that.
Speaker A:For those of you who have joined along the way, thanks for being here.
Speaker A:I hope that you share the program with a friend and let them know what you're getting from it and hopefully you're continuing to enjoy it.
Speaker A:Hopefully you have become a member over at the private Tridoc Facebook group where you are contributing to the conversation, enjoying the banter, and submitting your own ideas for questions that we should look into for Medical mailbag segments in the future.
Speaker A:If you have guest suggestions similar to the amazing Matthew Marquardt who has joined us in the past on a couple of different occasions, I'd love to hear them put them in that group.
Speaker A:Send me an email@tridocloud.com and let us know what you think about the program.
Speaker A:We're always looking to improve.
Speaker A:It's been 200 great episodes.
Speaker A:I look forward to at least 200 more.
Speaker A:But seriously, we love your feedback.
Speaker A:So please keep it coming.
Speaker A:And let's get this birthday celebration going.
Speaker A:Birthday of sorts.
Speaker A:Anyways, let's get this celebration ongoing with a medical mailbag segment that is a look at the Gnomeo supplement.
Speaker A:And then after that a segment looking back on the last hundred episodes, episode 101, all the way through to today, episode 200.
Speaker A:And we'll reveal the seven things that we found that you might want to consider incorporating into your training, racing and recovery.
Speaker A:That's coming up.
Speaker A:Right now.
Speaker A:We have a very busy episode.
Speaker A:It is all Jeff and Juliet.
Speaker A:We are going to be celebrating our 200th.
Speaker A:But before we do that, of course we have the medical mailbags.
Speaker A:My friend, my colleague, coach Juliet Hockman is here.
Speaker A:And Juliet, we have, as I said, a very busy episode.
Speaker A:But first, let's take some time to catch up.
Speaker A:There's been some big goings on in the world of Iron Man.
Speaker A:Tell us, what are your thoughts about the big news?
Speaker A:We finally have a destination for 70.3 worlds.
Speaker A:I cannot believe it took this long.
Speaker A:Had to wait this long just to find out that it was a place we've all been to before.
Speaker A: thoughts about Chattanooga in: Speaker B:You're right, it did take a long time.
Speaker B: ast qualification weekend for: Speaker B: l be beginning to qualify for: Speaker B:So they got the news out just in time.
Speaker B:It is in Chattanooga.
Speaker B: worlds was in Chattanooga in: Speaker B:In fact, that was the first time that they split the women's and men's field.
Speaker B:And so it was landmarked year.
Speaker B:And it looks like we're going back again this year.
Speaker B:Some people love Chattanooga.
Speaker B:They got that downriver swim.
Speaker B:Although as we've discussed, it probably won't be so downriver.
Speaker B:Ish.
Speaker B:In the fall.
Speaker B:It'll be.
Speaker B: said that when they did it in: Speaker A:It's not downriver.
Speaker A:It's not.
Speaker A:It's half up river, half down river.
Speaker A:Yeah.
Speaker B:Which doesn't sound like a lot of fun.
Speaker B:I.
Speaker B:We knew the strong suspicion it would be in North America, which of course includes a couple of different continents.
Speaker B:It didn't have to BE in the U.S. i think that from Ironman's perspective, they can't put it in a brand new location that has never ever had a 70.3 before.
Speaker B:And so that limited their options a little bit to existing race sites.
Speaker B:We knew it wasn't going to be Boulder.
Speaker B:We knew it wasn't going to be St. George.
Speaker B:Oceanside is extremely risky because of the military base situation and the tenuousness of that.
Speaker B:Then you look at places like Happy Valley, which got great reviews last weekend.
Speaker B:But it's far away, it's small airport.
Speaker B:There's not a lot of accommodations and there's a lot of 70.3 sites like that.
Speaker B:So they had to pick one.
Speaker B:In an urban environment, Tremblant is tricky.
Speaker B:I don't know.
Speaker B:Yeah, I'm a little disappointed that it's that location.
Speaker B:I've heard the roads aren't very good.
Speaker B:The river is odd, the way they set it up.
Speaker B:So we have no control over this.
Speaker B:So there's no point in complaining about it.
Speaker B:But at least now there's certainty around where it is.
Speaker B:What about you?
Speaker A:Yeah, I'm certainly not complaining about it.
Speaker A:I think it's an indictment more on how Iron man is now out of options, that communities clearly aren't interested in having this event.
Speaker A:That to me is a bigger problem because how do they move forward?
Speaker A:Clearly some place like Lake Placid should have been an option.
Speaker A:Right.
Speaker A:But Lake Placid is not at all interested in having the infusion that this event brings because of the impact on the roads and on the people.
Speaker B:And Whistler the same thing.
Speaker B:There used to be a great 70.3 up in Whistler.
Speaker A:But I find it interesting to say that they can't have it in a place that hasn't had a raise.
Speaker A:To me, that doesn't seem right.
Speaker A:We see races come to communities like Tri Cities, great example, where they have never had a race.
Speaker A:They show up, they put on an amazing event, it's wildly popular, they have perfect infrastructure to have it.
Speaker A:Now, I'm not suggesting Tri Cities would be a good place for Worlds because I'm not sure it would, but the point is, you can.
Speaker A:I think the formula is such that it would be possible to put an event like this in a community, to have the World Championships be a one and done if necessary, and the community is not that impacted.
Speaker A:They'd probably be happy to have it one year and maybe they like it so much they bring a race back there.
Speaker A:I don't know.
Speaker A:Look, it's just.
Speaker A:To me, Chattanooga, it was fine.
Speaker A: In: Speaker A:It's got a bit of a challenging climb at the beginning.
Speaker A:It's not that challenging, but it certainly breaks up the course a little bit.
Speaker A:And then you have the run, which they insert the hill that is in the Ironman, that's not normally in the 70.3.
Speaker A:So that's.
Speaker A:That definitely softens up the legs and makes.
Speaker A:And listen, they moved up the date so that it's end of August.
Speaker A:It's gonna be ferociously humid.
Speaker B:I know.
Speaker B:I'm so humid.
Speaker B:Oh, my God.
Speaker A:I just.
Speaker A:I find myself.
Speaker A:I don't know.
Speaker A:The response has been very tepid enthusiasm.
Speaker A:I am not sure if I'm fortunate enough to get a slot.
Speaker A:I honestly don't know.
Speaker A:I don't know how excited I am to go there.
Speaker A:I just don't know.
Speaker A:It just doesn't.
Speaker A:To me, the destination is part of the race for sure.
Speaker A:And I like Chattanooga, I really do.
Speaker A:I've gone to do the race there a couple.
Speaker A:I went to Worlds, I really do.
Speaker A:I think it's a cute little town, it's a good place to do a race.
Speaker A:But I just don't know if I mention, especially in August, when it's going to be.
Speaker B:But here's the thing, also is now with what has happened in Nice, we don't actually know where 20, 28 worlds is going to be because it's hard to believe that Iron Man's going to go back there.
Speaker A:Oh, no way.
Speaker B:I know, right?
Speaker B:And so now we're left.
Speaker B:Okay, maybe if we don't do 20, 27.
Speaker B:What's coming around the corner?
Speaker B:I don't know.
Speaker B:I like certainty.
Speaker B:I think.
Speaker B:I think I would be so curious to see what an Ironman contract with a community looks like in terms of what Ironman expects the community to pay with regard to police and road closures and everything else.
Speaker B:Because that was why.
Speaker B:Nice balked.
Speaker B:Right.
Speaker B:And maybe what this means for Ironman.
Speaker B:I have never seen a contract.
Speaker B:I don't know what's in it, but obviously the community pays a certain amount with the gamble that they're going to get that economic infusion from all the people coming in.
Speaker B:But I wonder if this is making Ironman think about their contracts a little bit more to make the race a little bit more attractive to communities.
Speaker B:I don't know.
Speaker B:I'd suspect.
Speaker A:Yeah, hard to say.
Speaker A:Yeah, I think the enthusiasm, even from pros.
Speaker A:I saw pros posting very tepid enthusiasm about this.
Speaker A:So that tells you a lot because it's pretty rare that pros will say much about this kind of thing.
Speaker A:And yeah, I don't know.
Speaker A:Anyways, we'll see.
Speaker A:I'd be interested in hearing what listeners think.
Speaker A: t it because when he raced in: Speaker A: t shape when I raced there in: Speaker A:Yeah, anyways, whatever.
Speaker B:Well, I mean, I guess the one other complication for anybody who likes to mix distances, the short course world championships for sprint and Olympic, is just two weeks later in your.
Speaker B:And so that makes it pretty tricky for anyone trying to train two different energy zones for two different races because that's pretty close together.
Speaker B:So I don't know.
Speaker B:We'll see.
Speaker B:We'll see what happens.
Speaker B:Yeah, it is what it is.
Speaker A:All right, let us know what your thoughts are.
Speaker A:Head over to the private Facebook group.
Speaker A:If you're not a member, just answer those three questions.
Speaker A:We will gain you admittance and we'd love to hear your thoughts because it is something that has generated, I would say, I really do believe tepid enthusiasm.
Speaker A:So let us know what you're thinking about it.
Speaker A:Are you going to take a slot if you get one?
Speaker A:Is this something that gets you excited to try and earn a spot or are you feeling like I am?
Speaker A:Meh.
Speaker A:It's not necessarily a place that you're super excited to go race.
Speaker A:I'm sure, they won't have trouble filling the race because 70.3 slots generally will go.
Speaker A:But at the same time, just be interesting to know what people think about it.
Speaker A:We have a medical question to answer, so let's get to that.
Speaker A:Juliet, what's the question we are looking at today, and who's it coming from?
Speaker C:From?
Speaker B:So we are discussing a product called Gnomeo, which is essentially, wait for it, condensed broccoli juice.
Speaker B:Now, if that doesn't sound disgusting to you, all power to you.
Speaker B:But it has been pretty heavily promoted by pros like Casper Stornis, who say that it makes a great big difference.
Speaker B:And some other athletes.
Speaker B:In particular, Matthew Marquardt, who's one of our faves, has also commented on it, saying, this is a ridiculous product.
Speaker B:But the question comes to us from Elliot Hope.
Speaker B:Thank you, Elliot, for sending this in.
Speaker B:And we do know that some concentrated vegetable and fruit juices, if you will, are effective.
Speaker B:We know beet juice can be effective under certain circumstances.
Speaker B:You and I both laud the benefits of cherry juice.
Speaker B:Tart cherry juice.
Speaker B:But what did your research team find out about Gnomeo, which is broccoli juice.
Speaker A:Yeah.
Speaker A:I gotta give Matthew props.
Speaker A:Matthew, my unabashed favorite pro on the male men's side.
Speaker A:Physician, of course, research medical student.
Speaker A:He's in his research year and he comes out on Instagram after he gets one of these famous emails from the feed touting this stuff as man's best invention ever.
Speaker A:And he appropriately goes into the science and does basically what we have been doing on this program for years and basically just tears it into the literature and just goes bit by bit and puts out a very detailed, thoughtful, and very reasoned response on Instagram weeks before we get to our episode.
Speaker A:And so, Matthew, I hope you're listening because this is going to be the expanded version of your very thoughtful analysis.
Speaker A:And I appreciated it, but here we go.
Speaker A:Sarah, I just want to say one.
Speaker B:One thing, Matthew, if you are listening, is one doesn't often get to preempt Jeff Sankoff.
Speaker B:And so I think Jeff.
Speaker B:I think what Jeff is saying here a little bit is, dude, stay in your lane.
Speaker B:Yes, this is Jeff's.
Speaker A:Matthew's lane is wherever Matthew wants.
Speaker B:Exactly.
Speaker A:It's wherever he wants.
Speaker A:Matthew.
Speaker A:I have nothing but respect for Matthew.
Speaker A:So, yeah, he's a phenom.
Speaker A:The fact that he's able to do everything he's able to do and still find time to look into this product.
Speaker A:Oh, my.
Speaker B:I mean, I will.
Speaker B:Before you launch into know me, I will say one other thing, because we really do love following Matthew.
Speaker B:We cheer on Matt, Matthew and all his races.
Speaker B:Matthew is the most positive pro.
Speaker B:I don't follow a lot of them.
Speaker B:You follow more than I do.
Speaker B:But such a positive guy, right?
Speaker B:So he does these long haul trips to South Africa or whatever to race and instead of complaining about the trip, he's 10 things to do to make your 24 hour journey better.
Speaker B:They lost my bike.
Speaker A:I've got a Solution.
Speaker B:He's like, Mr.
Speaker B:Positive.
Speaker B:Good example.
Speaker A:Did you see he finished fourth in Happy Valley?
Speaker A:And he's like, I did.
Speaker B:I saw his post.
Speaker A:I don't understand people who complain about finishing fourth.
Speaker A:I was so excited I finished on the podium.
Speaker A:I'm like, how could you not be happy?
Speaker A:And I'm like, dude, you are absolutely.
Speaker A:Yeah, gold, gold.
Speaker A:He's just, yeah.
Speaker A:So, Matthew, we will keep singing your praises, but we hope you're listening.
Speaker A:All right, let's get to the question at hand.
Speaker A:Which is Gnomeo.
Speaker A:Gnomeo.
Speaker A:The thing about Gnomeo is it contains a chemical compound which is an ISO thiocyanate, ITCs for short.
Speaker A:These are found not just in broccoli, they are found in cruciferous vegetables which include broccoli, Brussels sprouts, cabbage, kale.
Speaker A:So think the greens, Cauliflower.
Speaker A:Yeah, the green vegetables that you didn't want to eat as a child and might not want to eat quite so much as an adult, but they have this chemical.
Speaker A:And this chemical, interestingly enough, is produced when you damage the tissue of the plant.
Speaker A:So when you chew, chop, blend, whatever, you initiate a chemical reaction that is initiated by an enzyme and basically produces these isothiocyanates.
Speaker A:Gnomeo uses concentrated broccoli sprout extracts to deliver a abundant source of ITCs that you would only be able to get if you consumed something like.
Speaker A:And I'll get to it a little bit later, but I think it's somewhere around 1 1/2 to 2 kg of broccoli.
Speaker A:Broccoli, which nobody is going to eat at one sitting.
Speaker A:So one vial of the Gnomeo is giving you a very concentrated amount of these isothiocyanates.
Speaker A:So then the question becomes, what is an isothiocyanate and why would I want to take it?
Speaker A:Essentially, an isothiocyanate is a compound that includes a chemical.
Speaker A:What is it, what do I call it, a chemical branch point that includes a nitrogen, a carbon and a sulfa, a sulfur atom.
Speaker A:And these atoms basically together include a lot of double bonds.
Speaker A:And you will probably remember from the time that we've chatted in the past about double bonds that double bonds love to scavenge free electrons.
Speaker A:And where do we find free electrons?
Speaker A:Anywhere we find inflammation, anywhere we find oxidative stress.
Speaker A:And when you are exercising at submaximal or supramaximal thresholds, you have what's called oxidative stress.
Speaker A:Basically, you are outstripping your supply of oxygen.
Speaker A:You are causing a chemical reaction within a mitochondria, within the cell structure that results in free radical formation.
Speaker A:Free radicals, not the happy go lucky denizens of the 60s.
Speaker A:Free radicals, the free electron bearing atoms and chemicals within our cells that can wreak havoc and cause damage.
Speaker A:So These chemicals, the ITCs, isothiocyanates, are reactive electrophilic compounds that will suck up all of this stuff.
Speaker A:And according to the people at Gnomeo, if you take just one, maybe two of their vials per day, you can improve your mitochondrial function.
Speaker A:You can improve your performance in endurance sport, especially when performing at submaximal or super maximal threshold levels.
Speaker A:And better than that, you can improve your recovery from those kinds of efforts.
Speaker A:Sounds fantastic.
Speaker A:What did Sarah find?
Speaker A:Sarah did a great job.
Speaker A:She really approached us with a level of curiosity that I love to see in my interns.
Speaker A:She dug deep into the literature, beginning first with the science that she found on the Gnomeo website.
Speaker A:She noted very early on she sent me a text message and said, what do I do when the studies that I find are authored by the person who's involved in the company?
Speaker A:And I said, good observation.
Speaker A:So it turns out that the scientific advisor or the scientific person at the helm of the science for Gnomeo is a gentleman by the name of Flockhart.
Speaker A:And Flockhart happens to be the author on two of the main studies that are listed on the website and two of the only studies that have been published on this study.
Speaker A:When you have that, you have obviously an inherent source of bias.
Speaker A:You have somebody who clearly wants to find an answer.
Speaker A:It doesn't mean that the research is flawed in any way, but you do have to keep your mind to that possibility that the person is going to find the answer they want because it's justifying their product for sure.
Speaker A: of these studies published in: Speaker A:Oh, it's hard to read this one.
Speaker A:Glucose glucosinolate, rich broccoli sprouts, protect against oxidative stress and improve adaptations to intense exercise training.
Speaker A:This study, very well constructed in terms that it was randomized, double blind, placebo controlled crossover trial, so nobody knew who was getting what.
Speaker A:Patients were acted as controls against each other.
Speaker A:And they also acted as controls against themselves because they crossed over, they got placebo and they got experiments.
Speaker A:The problem was there was a grand total of nine people being studied.
Speaker A:Yeah.
Speaker A:So not a particularly large study.
Speaker A:And we've talked about this before.
Speaker A:When you have a small study like this, there's two problems.
Speaker A:Number one, if one individual shows a difference, it has an outsized impact.
Speaker A:Yeah, it has an outsized impact on the entire study.
Speaker A:So when you have a very small study, you have the possibility of having outsized results from one participant.
Speaker A:And so that makes the study somewhat questionable in terms of its results.
Speaker A:The other possibility is what if you have small but truly significant results?
Speaker A:If you only have nine people, the likelihood of finding those results is much smaller.
Speaker A:So the power of the study is small and the ability to find errors or the ability to be swayed by errors is large.
Speaker A:So automatically we know we've got a study that's potentially biased by the author and also problematic because of its sample size.
Speaker A:These were non competitive athletes, these were just normal people.
Speaker A:They had all kinds of different outcomes that they measured in terms of their lactate.
Speaker A:They looked at protein changes, they looked at all kinds of things that they were trying to say were demonstrations of mitochondrial function.
Speaker A:These are all very useful and interesting in the lab.
Speaker A:But what we really care about are things like time to exhaustion performance, which was not very well defined in terms of how they did this.
Speaker A:And then VO2 max.
Speaker A:So those are the things they looked at and their key results were that they found a lot of lab stuff.
Speaker A:They seemed to think that, oh, there was reduced lactate accumulation during submaximal exercise.
Speaker A:There were attenuated severe nocturnal hypoglycemic episodes.
Speaker A:Anyways, there were nothing in terms of the actual metrics that we were interested in in.
Speaker A:There was no difference in any of the measures of mitochondrial function, no measures in mitochondrial capacity, no difference in VO2 max.
Speaker A:They seem to think that there was some difference in the time to exhaustion, but they didn't really define how they did it.
Speaker A:They didn't say if it was on a bicycle, if it was on a treadmill.
Speaker A:They seemed to.
Speaker A:It was very vague in terms of what the percentage difference was.
Speaker A:Yeah, it was really weird.
Speaker A:So it was hard to really tell what was going on.
Speaker A:But their big take home was that they seem to think there was a 12.7% lactate reduction.
Speaker A:That's in their kind of marketing copy that's on the website.
Speaker A:So very hard to tell what's going on here.
Speaker A:But basically we took this paper and found like, look, there's some interesting kind of lab stuff here, but there's certainly nothing measurement wise in terms of performance outcome to support any of their claims.
Speaker A: ximal exercises, published in: Speaker A:This was a single blinded, randomized, placebo controlled crossover trial.
Speaker A:So the experimenters knew who was getting what.
Speaker A:Another small study, 15 people, they put them through cycling performance training and didn't measure anything.
Speaker A:Performance nothing.
Speaker A:Not a single endpoint that was measurable in terms of like time to exhaustion, CO2 power outputs, nothing.
Speaker A:Instead, what they found was that there was possibly some decrease of 0.4 plus or minus 0.2 millimoles per liter of lactate in the experimental group versus a placebo.
Speaker A:Not nothing, but hard to know if that mattered because nobody, they didn't measure anything performance based.
Speaker A:So again, this is one of these things where they're extrapolating and say, hey, we can lower your blood lactate and you have to take our word for the fact that this is going to mean you are going to perform better.
Speaker A:But there's absolutely no way to know if that's the case.
Speaker A:So a little bit hard to know.
Speaker A: t came from the literature in: Speaker A:Effects of short term broccoli powder supplementation on acute oxidative stress and recovery following a metabolically demanding exercise session.
Speaker A:This was 17 healthy recreationally active males.
Speaker A:This was interesting.
Speaker A:They looked at urinary metabolites of ITCs to basically prove that eating this stuff actually resulted in higher levels of ITC in your blood and pee.
Speaker A:And they found, yes, you actually did have, if you ate this stuff, you did have higher levels of circulating itc.
Speaker A:And here they actually did measure some important measurable physiologic outcomes.
Speaker A:They looked at blood lactate again, but they also looked at VO2 max time to exhaustion, peak power output, counter movement, jump recovery, which is basically, can you do this like explosive maneuver and recover quickly to do it again?
Speaker A:So here's what they find.
Speaker A:Supplementation did not alter blood lactate dynamics, plasma concentrations improved, VO2 max, improved time to exhaustion, improved peak power, improved post exercise, counter movement recovery.
Speaker A:So basically did nothing.
Speaker A:Taking this stuff did absolutely nothing.
Speaker A:And this is a study not authored by Flockart.
Speaker A: Okay, last study, comine from: Speaker A:And this was kind of, I thought that we Were chatting about this yesterday and kind of chuckling about it because it was a paper that looked at whether or not you were less sore when we squeezed your muscle after doing lifting.
Speaker A:And it turned out that people were a little bit less sore if you squeeze their muscle.
Speaker A:Now it's not clear if they squeezed them specifically a reproducible way or how they squeezed.
Speaker A:Anyways, point is they seem to have less soreness if they took this stuff.
Speaker A:So an indication that maybe if you're lifting weights, this might help you with a certain amount of decreased muscle soreness after the fact.
Speaker A:So Sarah put together all of this research into the very nice summary where she asked some questions.
Speaker A:So she asked question number one, does Gnomeo improve athletic performance?
Speaker A:And she looked at the papers and she said, look, of the papers that I identified and reviewed, one study reported questionable improved time to exhaustion performance.
Speaker A:But it wasn't totally clear what they were measuring.
Speaker A:One independent study found no improvements and three studies did not directly assess any performance outcomes.
Speaker A:So with the evidence that we have available, the answer to that question is no.
Speaker A:Despite what they're claiming, there's no objective evidence that using Gnomeo will have any impact on athletic performance.
Speaker A:Question two, does Gnomeo improve recovery?
Speaker A:Recovery seems to be the area with the strongest support.
Speaker A:But it's questionable whether or not it actually means anything to us because they looked at whether or not your arm was sore after you lifted weights, which is not something we're really doing.
Speaker A:They looked at biomarkers, which we've talked about before.
Speaker A:There were a couple of findings in These studies that CK and IL6 were negative and also that markers of oxidative stress.
Speaker A:But again, laboratory markers and actual recovery are two different things.
Speaker A:And they didn't measure repeated efforts, they didn't show that you could do risk successive heart efforts with improved benefits from using this stuff.
Speaker A:So not totally clear.
Speaker A:We don't know.
Speaker A:And then question three, and this is the big one I think, is Gnomeo cost effective?
Speaker A:Would you care to hazard a guess how much this stuff costs?
Speaker B:This is a little vial and you're supposed to take one a day.
Speaker A:So they say one to two per day, but let's say you're taking one per day.
Speaker A:Guess what one vial costs?
Speaker A:I don't know.
Speaker B:I know you're making all the body language that says it's very expensive, $30 a vial.
Speaker A:Oh no, it's not that much.
Speaker A:Look, if you were, if you were depending on how you buy it, because you could buy it in subscription, you could buy it in multi packs, blah, blah, Blah.
Speaker A:The cheapest you could get it for is $5 per serving, $8 per serv.
Speaker A:Sorry, yeah, $8 per serving if you just buy them straight up kind of thing.
Speaker A:So basically at one serving per day, you're looking at anywhere from $1,800 to $3,000 per year.
Speaker A:And at two servings per day, you're looking at $3,600 to $5,800 per year.
Speaker A:And given the current evidence, you're paying for this with no proven performance benefits, recovery benefits that are questionable at best.
Speaker A:And there's been zero, zero evidence on this for running.
Speaker A:It's all just basically cycling in a lab.
Speaker A:There's been no real world cycling.
Speaker B:Right.
Speaker A:You're basically putting out this money based on the flashy website.
Speaker A:They have a very flashy website and the name Caspar Stornis, the Ironman world champion who is associated with this product.
Speaker A:That is basically what you're paying for.
Speaker A:So.
Speaker A:So right now this is a relatively high cost intervention with almost no supporting evidence, which is essentially what our good friend Matthew said.
Speaker A:He felt that it was incredibly disingenuous what their advertising was saying, as is often the case with supplements.
Speaker A:And the feed which was pushing this with promotional emails was doubling down with their typical over the top hype and advertising.
Speaker A:And listen, I don't blame the feed.
Speaker A:The feed is obviously their sales.
Speaker A:They're trying to move the stuff.
Speaker A:And they're not scientists, nor do they claim to be.
Speaker A:They're basically just echoing and parroting what they're being told by the people who make this stuff.
Speaker A:And the people who make this stuff are, they're being, I think, highly disingenuous.
Speaker A:Sarah, who is not, she's a swimmer, Right?
Speaker A:Here's what she came down to.
Speaker A:She said the strongest evidence at this point supports maybe some potential recovery benefits, but even that is questionable.
Speaker A:And given the cost for this stuff, she said, why would you spend money on this when instead you could chase after things that would have much better bang for the buck, such as structured training, adequate sleep, proper nutrition, hydration, sufficient energy intake.
Speaker A:Okay.
Speaker A:Is she good?
Speaker A:Internal wife?
Speaker A:What a good intern.
Speaker A:She did say that.
Speaker B:I would have said something like, why would you spend $5 a day on this one?
Speaker B:Instead you could go out with your honey for a latte for the same amount of money.
Speaker A:Yeah, yeah.
Speaker A:She did also say there is evidence, there's better evidence if you want to take supplements for things like beet juice, tart cherry juice, things like that, the take home for this.
Speaker A:Elliot and others who have seen the ads for this and who have wondered about it.
Speaker A:Save your money yet again.
Speaker A:This is just not something that is going to give you really anything.
Speaker A:And I think that I came.
Speaker A:I was talking to Sarah about this, and I sent her the episode where we talked with Chris Bagg about the chasing after antelopes versus chasing after mice.
Speaker A:And she said, this isn't even a mouse.
Speaker A:This is a flea on a mouse.
Speaker A:And it is so, again, folks, you gotta think you've got a budget of how much you're gonna spend in your triathlon life.
Speaker A:This is probably not somewhere where you want to be spending that money on that subject.
Speaker A:This is episode 200.
Speaker A:And so we want to take you down a little bit of memory lane and revisit the last hundred episodes and talk about some of the things that we have found that actually do have merit.
Speaker A:So before we get to that, I do want to thank Elliot for his question and remind all of you that if you have questions that you want to have us look into on the medical mailbag, I hope that you will send me an email@tridocloud.com or alternatively, you can drop by the Facebook group, the private group that I mentioned a little bit earlier.
Speaker A:Farley agrees.
Speaker A:And you could head on over there and submit your questions.
Speaker A:You can join the conversation, tell us what you think about Chattanooga as a choice for the world Championships, all of those things.
Speaker A:And we will look into your question and get it answered on a future episode.
Speaker A:For now, Juliet, thank you so much for being here.
Speaker A:And I would never tell people not to eat broccoli.
Speaker A:Brussels sprouts.
Speaker A:I think all of those things are great.
Speaker A:And hey, if you're getting some ITCs in, just trivial amounts can hurt, but no need to eat.
Speaker A:Oh, and I did write it down how much we're talking about.
Speaker A:Let me see if I can find.
Speaker A:Yeah, so five to eight dollars per serving is equivalent to 2.5 to 3 kilograms of broccoli.
Speaker A:So about five to six pounds of broccoli, which nobody.
Speaker B:Six pounds of broccoli.
Speaker B:Can you imagine what that would do to your system if you ate that?
Speaker A:Oh, yeah.
Speaker A:You'd be regular.
Speaker B:Are you sure?
Speaker A:All right.
Speaker A:Speaking of regular, let's move on to our discussion of the 200th episode of this show.
Speaker A:And I'm excited.
Speaker A:I'm excited.
Speaker A:I think you and I were talking before.
Speaker A:You've got your suspected list of the things we've talked about.
Speaker A:All right, let's go now.
Speaker A:We'll be right back after a short break.
Speaker A:All right, I'm Back again with Juliet Hockman.
Speaker A:We are going to have a much more interactive session this time.
Speaker A:And we have been promising this for a while as the 200th episode has been inching closer.
Speaker A:And would you believe it, it's here.
Speaker A: ,: Speaker C:And.
Speaker A: ,: Speaker A:That was episode 118.
Speaker A:That was a red letter day because.
Speaker B:Very important episode in the history of.
Speaker A:The Dry Doc podcast.
Speaker B:Perhaps the most important episode ever.
Speaker A:Very likely, yes.
Speaker A:Because that was the episode where the medical mailbag changed its format completely and went from a one person, very dull monologue to a two person, much more, I hope, entertaining and interactive way of doing things, Juliet.
Speaker B:Because the world needs someone to call Dr. Jeff Sankoff on his crap.
Speaker A:It's true.
Speaker A:It's true.
Speaker A:She does that on the program and off.
Speaker A:So, yeah, here we are some 82 episodes later.
Speaker A:And over that time we have reviewed, since episode 100, I have reviewed some 99 different things.
Speaker A:And as always, the list is a little bit short in terms of what we have found that actually has utility.
Speaker A:And I had promised the listeners that once we got to episode 200, we would have a look back.
Speaker A:We're not going to focus on the first hundred because we've done that a couple different times.
Speaker A:So instead we're really just going to focus on episodes 101 to episode 200.
Speaker A:There were a lot of things in there that were really silly things like supplemental ketones, things like sleep masks, something.
Speaker B:To do with a spider.
Speaker A:We looked at cordyceps.
Speaker B:Yes.
Speaker A:Like all kinds of crazy things.
Speaker B:Yes.
Speaker A:But we did.
Speaker A:I looked back and I went through the episodes and I came up with a list of 1, 2, 3, 4, 5, 6, 7 different things that did have merit.
Speaker A:Now, none of them are earth shattering.
Speaker A:All of them are.
Speaker A:Since you joined the program, Juliet.
Speaker A:And the first of these came in episode 122.
Speaker A:It is delicious.
Speaker A:It is something that is proven to be useful in recovery.
Speaker A:Do you know what I'm referring to?
Speaker B:Are we talking about tart cherry juice?
Speaker A:No.
Speaker B:Oh, see, now I'm all muddled because I created a list of seven, but it's all across all of your episodes.
Speaker B:So I'm going to have a whole bunch of guesses that are in the first hundred rather than in the second hundred.
Speaker A:What's on your list?
Speaker A:What's on your list of seven?
Speaker B:Okay.
Speaker B:All right, so here's my list.
Speaker B:And again, I think a lot of these are pre me.
Speaker A:Yeah.
Speaker B:Which Is hard to imagine there's anything pre me, but here we go.
Speaker B:Here's what I have.
Speaker B:I have caffeine.
Speaker A:We're gonna need a third person here to call you out.
Speaker B:I know.
Speaker B:So true.
Speaker A:Caffeine is first 100.
Speaker A:And yes, it was positive.
Speaker B:I think all of these, except for one are first a hundred.
Speaker B:So caffeine, tart, cherry juice, spirulina, the value of a good taper, beet juice, but not for everybody.
Speaker B:Quercetin, which is in our last 100.
Speaker B:And then I think sleep was one of them too.
Speaker A:So two of those, two of those tart cherry juice and quercetin are since you have arrived and are in the last 100.
Speaker A:So let's go through the seven here.
Speaker A:So the first one I'm referring to is chocolate milk.
Speaker B:Oh, how could I forget that?
Speaker A:Yeah.
Speaker A:Back in episode 122, we talked about the value of chocolate milk.
Speaker A:That question came from a listener who wanted to know about it.
Speaker A:And we did indeed find evidence that chocolate milk had the right makeup of carbohydrates and of fats and of protein.
Speaker A:And we talked at the time, for those who are vegan, that soy milk also contained the right makeup of protein and carbohydrates.
Speaker A:That it was a very valid recovery drink as well.
Speaker A:That if you wanted to take a lower fat alternative like a 1 or 2%, that also was acceptable.
Speaker A:But the big thing about chocolate milk was really its.
Speaker A:It's the way it's made up between its protein and sugar makeup and turned out to be a very healthy and very appropriate recovery drink.
Speaker A:And I remember both of us being like, oh, this is good news.
Speaker B:This is really good news.
Speaker B:Right?
Speaker A:Yeah.
Speaker B:Do you remember if you had to have done a certain intensity or duration to make chocolate milk effective?
Speaker B:30 Minute recovery run vs 2 hours?
Speaker A:I don't think we went down that route so much.
Speaker A:But I do think anytime I think of a recovery drink, I'm thinking you had to have put in a significant effort.
Speaker A:You don't want to do a 30 minute run which is going to be a low intensity, not particularly burning a lot of calories, and then come home and drink like a 300 calorie recovery.
Speaker A:For me, I usually think of a recovery drink when I've had at least an hour high intensity or maybe a two hour lower intensity endurance kind of thing thing.
Speaker A:And I have found like I'll.
Speaker A:Even if I'm in the middle of a long ride, like I did a long ride yesterday, and if I stop at a store to get something a Bottle of chocolate milk is a great sort of mid ride sort of thing.
Speaker B:Really?
Speaker B:That doesn't bother your stomach?
Speaker B:I would have thought that both.
Speaker A:It doesn't get to my stomach.
Speaker A:No.
Speaker A:I don't drink dairy.
Speaker A:Right.
Speaker A:I drink soy.
Speaker A:So if I.
Speaker A:And I can't always find it.
Speaker A:So if I can't find it, it's not, I won't, I won't drink it.
Speaker A:But the reason I like it is because it's cold, it's got sugar, it's, you know, it's not the protein so much, it's more the sugar at that point.
Speaker A:But yes, yeah.
Speaker A:So chocolate milk was one of the things that we found that was beneficial and we found that back in episode 122.
Speaker A:So if you're looking to go back and listen to some of these episodes and remind yourself a couple episodes later, episode 120, this involved the gut.
Speaker A:This was an episode we enjoyed talking about.
Speaker A:Cause it had drowning rats, it had.
Speaker B:Oh my gosh, I remember the drowning rats.
Speaker B:Oh, is it some sort of probiotic?
Speaker B:No.
Speaker A:So it was a microbiome.
Speaker A:Yeah, it was a microbiome.
Speaker A:And this was one that I think we both were so surprised.
Speaker A:Not that it was positive, but how positive.
Speaker A:And the way they demonstrated it was so fascinating.
Speaker A:They took these, I believe they were rats, not mice, but they took these rodents.
Speaker A:They wiped out their microbiome with antibiotics and they showed that it so negatively impacted their performance.
Speaker A:And then they did a transplant, they did a fecal transplant where they took these healthy rats with healthy microbiomes and they took the bacteria from them and they transplanted into the rats who'd had their microbiome wiped out.
Speaker A:And immediately their endurance performance improved, demonstrating that just a microbiome without training, without any change in diet, the microbiome was so important.
Speaker A:And I remember we had the conversation that so many people rush to get antibiotics when they have a race coming up and they get sick and they think, oh, I need to get antibiotics so I get better.
Speaker A:And I made the point that, yeah, look, antibiotics are important when you need them, but if you don't need them, stay the heck away because you are going to undo so much of your training rather than make it better.
Speaker A:But then we said, if you need antibiotics, you absolutely should take them.
Speaker A:But here are the steps you can take to try and rebuild your microbiome.
Speaker A:And do you remember some of the things we talked about?
Speaker B:I think it's just making sure that you've got all of those, like the products in yogurt and the rebuilding Your gut.
Speaker A:Right, yeah.
Speaker A:So it was all the fermented foods.
Speaker A:So yogurt, kimchi, pickles, cottage cheese, all of these things that are known to contain the Lactobacillus organisms and all of these organisms that can help restore your microbiome.
Speaker A:We also talked about how people who exercise have a healthier microbiome than people who don't.
Speaker A:And so it was just a fascinating episode.
Speaker A:It was one of the episodes in the last 100 that I learned the most from and that I remember being really struck by and thinking it was such an interesting topic.
Speaker B:So it actually wasn't so much that there was a product that we were reviewing, it was more that sort of understanding.
Speaker B:Understanding and explaining the advantages of a healthy microbiome and how one of the things that can knock that out is antibiotics and then what we can eat naturally to restore that, et cetera.
Speaker A:Exactly, yeah.
Speaker A:So another really good episode.
Speaker A:And if it's one you don't remember, I highly recommend you head back to listen.
Speaker A:That was episode 124.
Speaker B:This is a great review for me too.
Speaker B:This is awesome.
Speaker A:Episode 129 is one of the products you mentioned.
Speaker A:And that was tart cherry juice.
Speaker B:Okay.
Speaker A:And tart cherry juice we talked about as being one of those natural products, not particularly expensive, contains a lot of these flavanols and other kinds of compounds that like the ITCs, are basically full of double bonds.
Speaker A:They're electron free electron scavengers.
Speaker A:But unlike with ITCs, we actually saw a reasonable signal in the research that was independent of any of the makers of this stuff that basically suggested not that it would be world shattering in terms of your endurance performance, but that it seemed to really help with recovery.
Speaker A:And we see this in action at the end of bicycle races when a lot of these high performing cyclists were.
Speaker A:First thing they were drinking was tart cherry juice.
Speaker A:And then we reviewed several papers that showed not just biochemically but also performance metrics, demonstrating that indeed the consumption of tart cherry juice seemed to help help with recovery, seem to help with improved sleep, and just altogether seem to be a cost effective means of helping, especially if you were older, where inflammation is known to be a higher propensity, that this seemed to be a reasonable way to.
Speaker A:A reasonable thing to take to actually improve your overall recovery and performance.
Speaker A:So yeah, and I think you and.
Speaker B:I both take it both drinks.
Speaker B:I know this.
Speaker B:My husband and I drink it morning and evening and we just mix it with water or we put it in a smoothie or put it with a seltzer.
Speaker B:Water or any of those things.
Speaker B:You just can't mix it with bananas.
Speaker A:So at the.
Speaker A:I was just going to bring that up at the time.
Speaker A:We talked about a study that talked about how bananas have a enzyme that break down flavonoids.
Speaker A:And we talked about how that meant that you probably should avoid putting bananas or eating bananas.
Speaker A:And it's interesting because Jessica Knurick, or Nurik, I believe her name is, she's a famous sort of content creator who does a lot of debunking of pseudoscience and she likes to go after people who put a lot of like fake nutrition stuff.
Speaker A:And she went after somebody who made a comment about, oh, I shouldn't eat bananas with berries because it takes away all their nutritional benefits, blah blah, blah.
Speaker A:And she went after them and she's like, what are you talking about?
Speaker A:There's a couple of different studies that talk about this and like their nutritional benefits aren't gone away, blah, blah, blah.
Speaker A:And I don't disagree with her.
Speaker A:It's not that bananas get rid of the nutritional benefits of tart cherry juice or other berries.
Speaker A:They do not.
Speaker A:But there was reasonable theoretical and some reasonable experimental science that suggested that consumption of bananas with these things did result in deterioration, not just in the flavonoids in vitro, but you actually measured lower amounts in people who ate the two together.
Speaker A:So I took a little bit of exception with how she was so condemning of what this person had to say.
Speaker A:I think she was right because the way the person said it was over the top as often the case.
Speaker A:But I still think that the science is such that I'm just not going to have a banana in my smoothie.
Speaker A:It's not a big deal to me.
Speaker A:I have other things that I can put in my smoothie besides bananas and.
Speaker B:Peanut butter is like the perfect mid afternoon snack.
Speaker B:So why would you make this?
Speaker A:Exactly.
Speaker A:And a lot of the things we talk about on this program we admit front up.
Speaker A:Like just like with Tartary Juice, the signal's not earth shattering here.
Speaker A:We're not saying that by drinking Tartary Juice you're going to go and win your age group.
Speaker A:We're saying that drinking Tartary Juice while undertaking a good training program, sleeping well and doing all these other things might give you that little added bonus.
Speaker A:That's all we're saying.
Speaker A:And we're not saying it's definitive either.
Speaker A:Episode 155 so big break from 129 to 155.
Speaker A:This was one of two episodes that looked at mental outlook.
Speaker A:So this was the episode 155, where we actually addressed the Roger Federer speech and his whole forget about what's happened in the past, only look forward.
Speaker A:You're gonna fail 51% of the time, or whatever it is.
Speaker A:You still gotta be able to move forward.
Speaker A:And I thought that was.
Speaker A:I've used that actually with my daughter, Lauren, because she.
Speaker A:With her pole vault, she struggles a.
Speaker B:Lot, over and over.
Speaker A:And it's so important to be able to forget what just happened and be able to get back on the Runway and have a clear mind.
Speaker A:And that's something she really struggles with.
Speaker A:And I'm sure a lot of us do.
Speaker A:A lot of us do.
Speaker B:Well, it's just Ted Lasso's thing about being a goldfish, right?
Speaker A:Yeah.
Speaker A:Yeah, that's exactly right.
Speaker B:Yeah.
Speaker B:You have to forget everything that just happened.
Speaker B:Yep.
Speaker A:We talked about smiling in another episode later on where we actually found evidence that showed that just smiling, even if you're not feeling it, smiling actually is beneficial to performance.
Speaker A:So two episodes on positive thinking that I thought were really fascinating.
Speaker B:And that's actually one that I use with my athletes all the time because we talk about how.
Speaker B:How that mile nine in the half marathon, for example, in 70.3, when just negotiating with God, at that point, you just want it to be over, right?
Speaker A:Yeah.
Speaker B:But if you start to smile or compliment other athletes or tell them how good they look and just exude this positive energy and you're smiling and everything about you really do lift up yourself a little bit.
Speaker A:Oh, totally.
Speaker A:I was in Victoria when I was racing.
Speaker A:I wasn't feeling great, but I was chit chatting with people, telling people how good they looked.
Speaker A:And you forget that you're hurting.
Speaker A:You forget that you're not executing as well as maybe you'd like to.
Speaker A:And suddenly you are, because you're positive.
Speaker A:And just having that positive attitude, I have found, is really helpful.
Speaker A:So.
Speaker B:Totally agree.
Speaker A:Yeah.
Speaker A:And it works in training, too.
Speaker A:People don't forget.
Speaker A:If you're having a rough day training, just turn it around and think about whatever is positive at that moment.
Speaker A:Just the fact that you're alive, just the fact that you're upright, Whatever it is, you can turn negatives into positives very quickly, so you have that power.
Speaker A:Okay.
Speaker A:163.
Speaker A:Was what you mentioned also quercetin.
Speaker A:Again, not an overwhelming signal.
Speaker A:And this was something that the only reason we really recommended it was because the evidence was compelling.
Speaker A:And by compelling, I mean it was interesting.
Speaker A:It wasn't overwhelming, but it was an inexpensive supplement that seemed to say that for people who are athletic, for people who are training regularly, the regular intake of quercetin seemed to decrease the frequency of viral illnesses.
Speaker A:And to me, that was a price, a price point I was willing to pay because getting sick sucks so bad.
Speaker A:So in my house, where I have two athletes plus me, during the winter, during the viral infection season, we take quercetin.
Speaker A:Do I believe it's working?
Speaker A:Maybe.
Speaker A:But because it's so inexpensive, we don't mind.
Speaker A:And there's always this calculus, right?
Speaker A:There's the purported benefits.
Speaker A:There's the.
Speaker A:There has to be no risk.
Speaker A:If there's any potential for risk, we won't take it.
Speaker A:It's is the benefit there?
Speaker A:And what is the benefit, first of all?
Speaker A:So in this case, the benefit is decreasing respiratory illness frequency.
Speaker A:What does the evidence say in this case?
Speaker A:The evidence looks like a signal.
Speaker A:It doesn't look overwhelming, but it's positive enough to justify the cost.
Speaker A:And to me, that was a calculus that made sense for everybody else.
Speaker A:I certainly would say think about it.
Speaker A:If you're interested in learning more.
Speaker A:Episode 163.
Speaker B:Let's.
Speaker B:Let's make a mental note to remind our listeners of this next November, because I forgot about it, to be honest, this winter, and I got socked.
Speaker B:Steve brought something home from one of his.
Speaker B:He travels a lot from one of his plane trips.
Speaker B:He was sucked sick.
Speaker B:I was sick, and it was like a month of just.
Speaker B:I still trained through it.
Speaker B:It was fine, but it was not fun.
Speaker B:And maybe.
Speaker B:Maybe it could have been mitigated a little bit.
Speaker A:Yeah.
Speaker A:And there's no saying it would have changed anything, but you never know.
Speaker A:And if it would have, why not try, right?
Speaker B:100%.
Speaker B:Yeah.
Speaker A:All right.
Speaker A:Episode 178 was our second look at creatine.
Speaker A:And creatine, we found, was not beneficial again, for endurance sport.
Speaker A:Except this time around, we felt it was.
Speaker A:There was science to suggest it was beneficial for brain health, particularly in peri and postmenopausal women.
Speaker B:Women.
Speaker B:That's right.
Speaker A:Have you started using it?
Speaker B:I bought.
Speaker B:I bought a bottle of it, and I thought, okay, I'm gonna try this for a month because it's a month's worth, because you're supposed to do it morning and evening.
Speaker B:And I lasted exactly a day.
Speaker B:And then I forgot, forgot, forgotten, got.
Speaker B:And then I last.
Speaker A:Because you get to take it more.
Speaker B:That's right.
Speaker B:And I think I've started it three times.
Speaker B:I have to put it next to my toothbrush or something where I remember, because I don't take supplements otherwise.
Speaker B:And so anyway, I have a bottle of it and I should give it a try.
Speaker B:But my, my intent is certainly to try it.
Speaker B:Yes.
Speaker B:Being in that category for sure.
Speaker A:And the reason or the way that creatine works is it augments the ability of cells with very high metabolic needs to perform that metabolism and brain cells have amongst the highest metabolisms.
Speaker A:And creatine, as we age, we don't have as much abundance of creatine.
Speaker A:We don't have the ability to turn over our metabolism that quickly.
Speaker A:And there are studies now that suggest people who've had concussions, people who have any kind of degree of brain fog, people who are peripost menopausal.
Speaker A:As we age, creatine may be helpful and, and I too am somebody who have thought about getting back on this.
Speaker A:I'm a little worried about the weight gain issue.
Speaker A:And so I'm struggling with weight at this point.
Speaker A:So I need, I do want to try it again, but I need to find a time when I actually can.
Speaker A:I've really struggled with weight this year, but if I can get to a point where I feel a little more comfortable with where I'm at weight wise, I may get back on this at a dose that hopefully won't impact weight too much.
Speaker B:And the weight issue is both for men and women.
Speaker B:Yeah.
Speaker A:Yep.
Speaker A:Because creatine just basically brings water with it and it just increases your total body water.
Speaker A:So there's gonna be some weight gain still maybe very much worth your.
Speaker A:If there's improved brain function.
Speaker A:Right.
Speaker A:Memory and thought processes.
Speaker A:And then the last of the things, very recently, just episode 198, we talked about ultra high carb fueling and we've talked about nutrition many times.
Speaker A:We've talked about all variety, all manner of things.
Speaker B:Things.
Speaker A:I think both of us were a little bit surprised to see just how effective the ultra high carb.
Speaker A:And here we're talking about 90 to 120 grams per hour, which is really high.
Speaker A:We talked about the problem with that, that most people probably won't be able to tolerate it, but that if you can train your gut to be able to talk.
Speaker A:Most of us encourage 90 because we think that's the ceiling.
Speaker A:But if you're able to push that to 100, even 110, then you should try.
Speaker A:Because the evidence was very strong that the more you can get in, the more you can fuel, the better you're going to perform.
Speaker A:And I adjusted the way I fueled during the run to take in more carbohydrates.
Speaker A:I've only had one race, so I can't really comment.
Speaker A:I wasn't really my best at that race because my run training has been down.
Speaker A:But we'll see what happens in Oregon where I hopefully will be showing up in better run form and able to fuel and see what happens.
Speaker B:I mean it really does take a process obsessed.
Speaker B:I'm trying to get some of my athletes just to 75 grams an hour.
Speaker A:It's hard and it's hard.
Speaker B:You do have to work your way up.
Speaker B:You have to get to it.
Speaker B:If you already have a tricky stomach then it takes some time and some practice.
Speaker B:But yeah, and it's the same for me.
Speaker B:I don't feel as well as I should out there and I know that I need to.
Speaker B:I'm Nowhere close to 90 but I continue to try and try to look for products that I like and that I want to.
Speaker B:I look forward to eating, et cetera, etc, because you have all your nutrition in your bottle.
Speaker B:Right.
Speaker B:So you just slug it down.
Speaker A:I take.
Speaker A:I usually have a waffle as well.
Speaker A:Yeah, I like to have some solid but I don't.
Speaker A:I find it very hard to chew things and waffle that I've cut into little bite sized pieces is something I can manage.
Speaker B:I have yet to be able to eat a waffle on the bike because it crumbles the minute I try to get it out of its packet.
Speaker A:Oh no, I don't do that.
Speaker A:So the night before I cut it up into little sections and I put it in a baggie in my little box and so I just have to bring out a little tiny little piece and just pop it in my mouth.
Speaker B:I'll have to try different things because I found it impossible.
Speaker A:Have you made any other changes?
Speaker A:You mentioned that you want to try creatine.
Speaker A:You want to try the quercetin.
Speaker A:I know you already are a very positive thinker.
Speaker B:Yeah.
Speaker B:The chocolate milk, I definitely reach for that more often now that I know it's good for you because as a kid you're like, oh, chocolate milk is the treat.
Speaker B:It can't possibly be good for me.
Speaker B:Right.
Speaker B:The Nesquik bunny or whatever it is anyway.
Speaker B:So I reach for that more, more frequently for sure.
Speaker B:Tart cherry juice.
Speaker B:I'm a complete convert.
Speaker B:We have that all the time.
Speaker B:The mental attitude thing, I just think that's for.
Speaker B:It's two pronged.
Speaker B:It's a work in progress as an individual.
Speaker B:Right.
Speaker B:Because we all have those workouts where we're just hating life and I find I have historically been pretty good about.
Speaker B:I actually talk to my bike My bikes have names.
Speaker B:I chat with my bike out there and I exhort my bike.
Speaker B:I compliment my bike, I tell my bike what a badass they are.
Speaker B:And of course, that's all about me.
Speaker B:Right.
Speaker B:So that, that works really well.
Speaker B:But I do talk a lot about it with my athletes and it sounds sort of Pollyanna ish when you say it out loud, but we know absolutely conclusively that it works.
Speaker B:And so if you can just get an athlete to wrap their mind around it.
Speaker B:Look, I came from rowing, right.
Speaker B:The whole job of the coxswain, who's that little person in the back of the boat, is to feed us positive feedback when you're doing something super, super hard.
Speaker B:And so it's just a sort of natural metamorphosis that you become your own coxin out there.
Speaker B:And so you need to.
Speaker B:But you need to enlighten athletes that no, it really does work.
Speaker B:It's okay to do.
Speaker B:It's talk to yourself, it's really positive, et cetera.
Speaker B:So that's.
Speaker B:I think that's always something that we can work on.
Speaker B:If we're training our body, we might as well train our mind at the same time.
Speaker B:Important course attend.
Speaker B:I think next winter I'm going to get all over that for sure.
Speaker B:I have to remember that.
Speaker A:That.
Speaker B:Yeah.
Speaker B:And then as we talked about the creatine, I forgot.
Speaker B:It's just probably saying something.
Speaker B:Yep.
Speaker B:And then the high carb training is just a high carb fueling is just a work in progress.
Speaker B:So what about you?
Speaker A:I've definitely.
Speaker A:So the tartary juice, the microbiome.
Speaker A:I've been very cognizant of the positive thinking.
Speaker A:I've tried to incorporate more quercetin over the winter.
Speaker A:I need to do the creatine and chocolate milk.
Speaker A:I need to be better about.
Speaker A:I haven't done it quite as much as I probably should.
Speaker A:I have a chocolate protein powder that I get into things, but it's not a.
Speaker A:It's not a true chocolate milk.
Speaker A:And I think chocolate milk's a cheaper, easier.
Speaker A:Right.
Speaker A:These chocolate protein powders, recovery powders are very expensive and the chocolate milk is not.
Speaker A:So you do a better job of that.
Speaker A:It's been a great hundred episodes.
Speaker A:I've really enjoyed having you around as my coxswain and keeping me on the straight and narrow and giving me mostly positive feedback.
Speaker A:And I'm looking forward to the next hundred.
Speaker A:And what we didn't get to talk about was all the amazing guests that we had in these last hundred episodes.
Speaker A:So I would love to hear from Listeners, if there was anybody that you remember as being particularly poignant or someone that really that stood out, please do let me know.
Speaker A:I would love to hear if there was anybody that you that kind of resonated with you, that kind of made you think twice, or maybe an episode you went back and revisited because you thought the interview was so compelling.
Speaker A:Whoever it was, whatever the topic was, please let us know.
Speaker A:We really enjoy hearing the feedback and we love the comments and the reviews that have been coming in.
Speaker A:Those are very helpful.
Speaker A:Helpful to us.
Speaker A:We look forward to the next hundred episodes and we will continue to be here for you to answer your questions.
Speaker A:So keep them coming.
Speaker A:And if there are people that you would like to hear me interview on the program, let me know.
Speaker A:I will try and reach them.
Speaker A:And if there are people you know, who you think would make for a good guest, connect them with me.
Speaker A:I'd love to chat with them and bring them onto the show so that the listeners can hear.
Speaker A:Thank you so much for being a part of this podcast.
Speaker A:This podcast wouldn't exist without you, the listeners, and your participation.
Speaker A:Sending questions, sending in that feedback, letting us know that we're doing the right thing has been incredibly encouraging for us and very fulfilling.
Speaker A:So thank you so much for 200 episodes.
Speaker A:It has been my absolute pleasure to bring you this program.
Speaker A:I look forward to doing so for the next hundred.
Speaker A:Juliet, it's been such a pleasure to have you along for that.
Speaker A:I want to thank all of the interns who have been part of the first 200, beginning with Maddy Pesch.
Speaker A:Going through with the Johnsons.
Speaker A:Nice.
Speaker A:Not related, but Ben and Ian Johnson and Johnson.
Speaker A:Then we had Cosette Rhodes and Nina Takeshima.
Speaker A:And now, of course, Sarah Lopez.
Speaker A:I edited the program for many years by myself.
Speaker A:I then had my daughter Lauren, who was helping me out last summer.
Speaker A:And now my daughter Sam is helping out with editing.
Speaker A:And I am very grateful.
Speaker A:Yes, keep it in the family.
Speaker A:I've been very grateful.
Speaker A:We've had Patreon supporters as well who help keep the show afloat because it is not free.
Speaker A:And I do not accept sponsors because I want to keep the show free of bias.
Speaker A:So for those of you who are contributing as Patreon supporters, I am eternally grateful because it really does help defray some of the costs and keep this program going.
Speaker A:That's all I have to say about this for now.
Speaker A:I look forward, as I said, to the future and hope that I can continue to be a source of information, of humor, of entertainment, and keep you together with your hard earned cash dollars and only only give you advice to spend it when it is necessary and you deemed to be of value.
Speaker A:You Matthew Mar the one thing I.
Speaker B:Will add, let me add one thing is that Jeff is quite recognizable.
Speaker B:He's the best looking short bald guy on the race course.
Speaker B:And so if you see him, if you're a listener and you see him at a race or you know he's there, please go up and say hi because it's really fun hearing from all of you.
Speaker B:And obviously Jeff puts a lot into this every other week and please go up and say hi and shake his hand and and just identify yourself.
Speaker B:Don't be shy.
Speaker B:He's actually a pretty nice guy.
Speaker A:Under that, 100% agree.
Speaker A:I love to hear from people and it's always a thrill to meet listeners out in the wild.
Speaker A:Until next time, train hard, train healthy and we'll see you in two weeks.
Speaker A:Matthew Marquardt, thank you for being part of the listening audience today.
Speaker A:Can only hope that's true.
Speaker A:Okay, take care everybody.
Speaker B:Bye.
Speaker C:Hi, I'm Sam Sankoff and I'm the proud editor of the Tridoc Podcast.
Speaker C:The Tridock Podcast is produced by Jeff Sankoff, my dad, along with his amazing interns Gazette Rhodes and Sarah Lopez.
Speaker C:You can find the show notes notes for everything discussed on the show today as well as archives of previous episodes@www.tridockpodcast.com.
Speaker C:Do you have questions about any of the issues discussed on this episode or do you have a question for consideration to be answered on a future episode?
Speaker C:Send Jeff an email@tridocloud.com if you are interested in coaching services, you really should please visit Tridoc coaching or visit lifesportcoaching.com where you can find a lot of information about Jeff and the services that he provides.
Speaker C:You can also follow Jeff on the Tridoc Podcast Facebook page, Tridot Coaching on Instagram and the Tridot Coaching YouTube channel.
Speaker C:And don't forget to join the Tridoc Podcast private Facebook group.
Speaker C:Search for it and request to join today.
Speaker C:If you enjoy this podcast, I hope that you will consider leaving a rating and a review as well as subscribe to the show wherever you download it.
Speaker C:And of course there's always the option of becoming a supporter of the podcast@patreon.com tridockpodcast the music heard at the beginning and at the end of the show is radio by empty hours and is used with permission.
Speaker C:This song and many others like it can be found at www.revverbeenation.com where I hope that you will visit and give small independent bands a chance.
Speaker C:The Tridock Podcast will be back again soon with another medical question and answer and another interview with someone in the world of multisport.
Speaker C:Until then, train hard and train healthy.
