The Performance Connection Podcast

Few debates in the fitness world are more contentious or polarizing than the relationship between CrossFit and injury. In this episode, sports medicine physician Amy West joins to unpack the nuances of this topic. Together, we tackle the reality of injury rates, her experiences on the medical front lines at top-tier competitions, and the evolution of CrossFit from a fringe sport to mainstream fitness. We dive into the importance of functional movement and the role of coaches in customizing workouts, ensuring that participants of all ages and abilities can safely reap the benefits of this training methodology, from adaptive athletes to fitness newbies. We also highlight the pros and cons of CrossFit's training style, from gymnastics to endurance and everything in between.Lastly, the conversation transitions into the nature of CrossFit in establishing lasting healthy habits and fostering a sense of belonging. Amy also offers advice for anyone considering a leap into CrossFit or simply looking to make intentional physical activity part of their daily life.Time Stamps:[2:21] A strength coach's perspective on CrossFit[7:18] What does research show about injury rates in CrossFit?[16:50] Is CrossFit less accessible than other strength sports?[25:47] The power of community in CrossFit[32:17] Properly scaling movements in CrossFit workouts[39:38] Strengths of the CrossFit training methodology[43:46] Advice for getting started with CrossFitDr. Amy West is a specialist in sports medicine and rehabilitation. She is a graduate of Harvard Medical School, completed her residency in Physical Medicine and Rehabilitation at Harvard-Spaulding Rehabilitation Hospital, and her fellowship in Sports Medicine at Maine Medical Center.Dr. West's focuses include non-operative sports medicine, musculoskeletal ultrasound, peripheral joint injections, electromyography (EMG), and concussion management. Her clinical and research interests include the female athlete, adaptive sports, lifestyle medicine, transgender athletes, and nutrition. She is active in the CrossFit community, serving on the CrossFit Games Medical Team and participating in various CrossFit functions and outreach events.To follow Amy, you can find her on Instagram and Twitter.Get 25% off top supplement brands like Thorne, Designs for Health, and Nordic Naturals by creating a free account on FullScript.com.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram!

How well do you understand the unique physiological and nutritional needs of female athletes? In this episode, Dr. Abby Smith-Ryan, a leading researcher in exercise and nutrition, helps navigate the often-overlooked topic of gender differences in fitness and nutrition. We discuss how men's and women's physiology differ and how coaches can provide tailored advice to better meet the goals of both male and female athletes.We explore the concept of cycle syncing and the impact of the menstrual cycle on performance, as well as the pros and cons of this approach. We discuss the role of nutrition and energy availability in maintaining a menstrual cycle and overall performance across the cycle. Abby also explains the importance of creating an empathetic coaching environment to better understand women's bodies in training.Finally, we dive into the differences between men and women when it comes to nutrient metabolism and assess the benefits of supplements for women's health and performance. Abby highlights how differences in fuel utilization should be taken into consideration when it comes to work-to-rest ratios and caloric profiles. Don't miss this captivating episode that sheds light on the unique needs of female athletes!Time stamps:[6:06] Physiological differences between men and women and how they impact recommendations[10:56] Physiological changes during the menstrual cycle[14:32] Does research support the practice of cycle syncing?[21:50] How coaches can work with their female athletes to optimize their training[25:45] How women can optimally fuel their training based on nutrient metabolism[30:39] Macronutrient recommendations based on female physiology[34:04] The importance of nutrient timing for women[35:31] Supplements to optimize female health and performance[44:57] Top action items for trainers and coaches[46:20] Information on Abbie's master's and PhD programsDr. Abbie Smith-Ryan is a professor in the Department of Exercise and Sport Science at the University of North Carolina-Chapel Hill. She is the director of the Applied Physiology Lab where her research is aimed at developing and exploring practical and effective evidence-based approaches to help with weight loss, body composition, performance, and disease prevention. She has a passion for communicating science and has received several awards from the National Strength & Conditioning Association including the Nutrition Researcher of the Year, Young Investigator of the Year, and Outstanding Sport Scientist of the Year.You can learn more about Abbie by visiting her website and following her on Instagram. To read any of the papers mentioned in the episode, head to Abbie's ResearchGate page.Get 25% off top supplement brands like Thorne, Designs for Health, and Nordic Naturals by creating a free account on FullScript.com.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram!

In this episode, Eric Helms joins to break down what we know about specialized and advanced methods for hypertrophy. We set the stage by covering the mechanisms and factors that lead to muscle growth. Eric explains the difference between mechanical tension and time under tension as well as the impact of different rep ranges, rest times, intensities, and volumes on hypertrophy. This leads to a discussion on the efficacy of various training methods such as drop sets, extended sets, pre/post fatigue sets, and cluster sets for the goal of maximizing hypertrophy.Eric also shares his process of interviewing high-level bodybuilders and powerlifters and how their insight has informed his research. Through this, he gives his take on the role that applied research should have for trainers and coaches when making programming and training decisions.Time Stamps:[7:32] Topics and research areas on which Eric has published papers[18:10] Mechanisms and factors that drive muscle hypertrophy[32:20] The difference between mechanical tension and time under tension[39:17] Are drop sets more effective for hypertrophy than traditional sets?[44:21] How effective are extended sets at promoting hypertrophy?[52:59] Research on minimum effective dose for strength[57:06] New online courses through 3D Muscle Journey, MASS research review, and Eric's booksEric Helms PhD, CSCS is the Chief Science Officer of 3D Muscle Journey. He is the chief author of the Muscle and Strength Pyramids, a founder of and reviewer for Monthly Applications in Strength Sport, and is a research fellow at the Sports Performance Research Institute New Zealand at Auckland University of Technology, pursuing research in training, nutrition and psychology for strength and physique sport. Eric has a PhD in Strength and Conditioning with a research focus on autoregulating powerlifting, a masters with a research focus on protein and macronutrient manipulation for dieting bodybuilders, a second masters in exercise science and health promotion, and a bachelors in sports management, fitness and wellness. As an athlete, Eric is WNBF Pro bodybuilder and competes in multiple strength sports.To learn more about Eric, you can follow him on Instagram and the Iron Culture podcast.Get 25% off top supplement brands like Thorne, Designs for Health, and Nordic Naturals by creating a free account on FullScript.com.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram!

If you train hard or long enough as a strength and fitness athlete, you will likely experience an injury at some point. While most of them are not serious, navigating the return to training process can be tricky and frustrating. In this episode, sports medicine doctor Christle Guevara joins to share her experience with injury as well as her experiences working with US Figure Skating and Renaissance Periodization. Crystal gives us an inside look at the challenges athletes face during the recovery process, from navigating the gap between physical therapy and truly returning to performance.Christle shares her expertise on the process of coming back from injuries, including understanding general timelines for tissue healing and specific strategies that can aid recovery. We also dive into the importance of recognizing the difference between soreness and pain, and when to push through or back off during training. Additionally, we discuss the warning signs and red flags of injury, and how to prevent further problems by adjusting technique based on individual anatomy.Time stamps:[3:22] Christle's experience working with U.S. Figure Skating and common injuries they face[10:30] How Christle's personal return from injury experience influences her perspective[17:36] The mindset shift needed when starting the return process[22:22] How a forced change in training can be beneficial[25:20] Tissue healing timelines and managing pain[32:22] Interpreting soreness during the reconditioning process[36:02] How to use the return process as a period of improvement[42:54] Red flags and warning signs for potential injury[47:46] Information on Renaissance Periodization's Hypertrophy AppDr. Chrislte Guevarra is a family and sports medicine physician, completing her sports medicine fellowship at UNLV. She currently oversees the online certification courses for Renaissance Periodization, offers telemedicine consultations, and serves as a team physician for U.S. Figure Skating.To learn more about Christle and follow her, you can find her on Instagram.Get 25% off top supplement brands like Thorne, Designs for Health, and Nordic Naturals by creating a free account on FullScript.com.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram!

In this episode, physical therapist Dillon Caswell joins to share what he learned while writing his book, Hope Not Nope. Dillon explains the actionable nature of hope, the impact of positive self-talk on athletic performance, and the physiological effects of these mindsets.Dillon discusses how knowledge of neuroscience can allow us to effectively engage with different demographics, and how adjusting our communication can foster openness and progress. He shares an example from his experience with special ops in the Air Force, illustrating how objective data can empower clients and facilitate a readiness for learning and change.Lastly, we reflect on the variation in behavior change readiness during the journey to recovery after injury. Dillon shares strategies for altering an athlete's predictive brain function, the role of progressive overload, and the vital importance of resistance and power training for longevity and health span. Don't miss this informative and inspirational episode with Dr. Dillon Caswell!Time Stamps:[4:51] The impact of self-talk and psychological safety on performance[11:44] Dealing with resistance when fostering a new mindset[22:14] A framework helping athletes and clients build mental resilience[28:51] Embedding the framework in training[39:25] Challenging the status quo when training for longevityDillon Caswell is a doctor of physical therapy, adjunct professor, sports performance coach, and author of the book Hope Not Nope. After coming back from his own injury, Dillon has developed a neuroscience-backed framework to empower his clients to regain peak performance and fulfillment.You can learn more about Dillon by visiting his website and following him on Instagram.Get 25% off top supplement brands like Thorne, Designs for Health, and Nordic Naturals by creating a free account on FullScript.com.To stay up to date on episodes and guests, follow the Performance Connection Podcast on Instagram!

Navigating the world of supplements can feel like a maze, especially when untrustworthy guides lead you down the wrong path. Luckily, dietitian Diana Nguyen joins the show to help lead the way and give you the top factors you need to know!With an emphasis on the idea that supplements should complement a balanced diet, we cover the essential knowledge about multivitamins, omega-3 fatty acids, and the importance of blood work for personalizing supplementation. We also delve into the potential risks of supplement use, discussing the importance of brand reliability, the dangers of adulteration, and common misconceptions.Additionally, we address the risks associated with self-assessment and treatment. Through personal anecdotes and professional experiences, we highlight the value of manageable lifestyle changes and the positive effects they can have. Time Stamps:[1:34] The critical role of nutrition in military and tactical environments[9:10] Important considerations before starting supplement use and identifying quality information[14:20] Assessing a supplement's efficacy and if it's right for you[19:44] Things to look for when purchasing supplements[26:32] Benefits of creatine beyond performance[33:41] Supplements that are best for chronic or acute use[37:30] Supplements and lifestyle interventions that Diana recommends against[41:46] Tips for when your schedule or environment is working against youDiana Nguyen is a Registered Dietitian Nutritionist, Certified Specialist in Sports Dietetics, and Certified Strength and Conditioning Specialist and has been a practicing performance dietitian for 15 years. She believes in a holistic approach to optimizing health as well as cognitive and physical performance. Her goal is to prepare individuals for peak performance, preserve their health and wellness, and prevent injuries and disease through proper nutrition and supplements.You can follow Diana on Instagram and LinkedIn.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram!

In this episode, we explore the critical world of optimizing human performance within tactical populations. Joining the show is Chris Myers, a former military police officer turned exercise physiologist and performance coach.Chris shares the military's shift towards a more holistic fitness regime and offers a glimpse into the intricate balance of strength conditioning and exercise physiology that shapes his daily work. Through our discussion, we dive into the complexities of enhancing service members' capabilities through a multidisciplinary approach, including strength conditioning, nutrition, hydration, and sleep. We also delve into the nuanced definition of a 'tactical athlete' as well as the evolving concept of the human as a weapon system.To finish, we discuss the unique challenges faced in striking the perfect balance between peak fitness and operational readiness. Chris gives his approach to how research, data, and movement analysis contribute to enhancing recovery and the regeneration process after combat.Time Stamps[6:27] A peek into the role of a tactical performance coach[12:46] Defining the Human Weapon System[16:58] Nuances and challenges of training in the tactical space[23:28] Chris's approach to movement analysis[27:40] Understanding the needs of your population and clients[34:29] The importance of relationships and buy-in, even in the tactical realmDr. Christopher Myers is the head coach & founder at 3 Sports Science. Additionally, he works as an Exercise Physiologist and Human Performance Optimization Program Coordinator for the US Air Force. Previously, Dr. Myers was commissioned as a 2LT in the Military Police (MP) Corps. As an MP officer, Dr. Myers served 3 tours to Iraq, served as a Platoon Leader, Battalion Operations Officer (S-3), and Company Commander.In his role with the Air Force, he designs, implements, and evaluates individualized and group training programs, using data analysis, infrared technology, and sports nutrition to optimize health, fitness, and readiness. With 3 Sports Science, he provides evidence-based and personalized services to athletes and fitness enthusiasts of all levels and backgrounds. With over 10 years of experience as a Master Coach in cycling, swimming, and triathlon, he has helped hundreds of clients achieve their goals and improve their performance, using public speaking, communication, and leadership skills to motivate and inspire them.Chris has also authored three books: The Human Weapon System, Triathlon Training With Power, and Skeletal Muscle Physiology: An Update to Anatomy and Function.You can connect with Chris on LinkedIn.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram!

In this episode, we unravel the intricate world of hormones and their impact on health and athletic performance. Joining the show is Jessica Beal-Stahl, a clinical sports pharmacist whose blend of professional knowledge and personal experience, makes this discussion a treasure trove for anyone interested in sports pharmacy, performance, and hormone health.We start by navigating the complexities of interpreting at-home health tests and hormone function for athletes. Understanding the nuances of menstrual cycles, training effects, and seasonal variations becomes key as we consider the importance of establishing baseline health markers. Jess emphasizes the significance of comprehensive education for medical professionals, highlighting the collaborative nature of sports medicine teams. We also dissect common hormonal challenges such as PCOS and RED-S, stressing the importance of awareness and support among coaches and healthcare providers in managing these conditions.Rounding out the episode, we tackle the multifaceted issue of low testosterone levels and its prevalence among men of all ages. We delve into the broader implications of hormonal health, discussing the potential for subclinical issues to manifest into more significant health problems if left untreated. The discussion extends to cover the impact of genetics on nutrient metabolism, shedding light on the importance of vitamin D and thyroid health. For anyone seeking to broaden their understanding of hormone-related health issues or looking to optimize their health and performance, this episode is a must-listen, offering valuable insights and resources for further exploration.Time Stamps:[3:04] The scope and role of a clinical sports pharmacist[10:59] Understanding hormone testing[16:40] How hormone physiology impacts testing interpretation[20:15] Common issues in high school and collegiate athletes: PCOS and RED-S[27:48] Identifying and addressing low testosterone in men[38:22] Other common issues: thyroid and vitamin D[46:40] Educational resources for learning more about hormones[49:05] The impact of endocrine disruptors on hormones[55:28] Information on the Sports Pharmacy NetworkDr. Jessica Beal-Stahl, PharmD, is the founder of The Athlete’s Pharmacist, a consultant sports pharmacy practice that combines her passions of athletics and pharmacy.Jess received her Doctorate of Pharmacy from Mercer University in 2009 and has been practicing as a Director of Clinical Services at a local independent community pharmacy in Merritt Island, Florida. She also serves as a functional health coach for Island Direct Primary Care. Jess specializes in working with athletes who suffer from hormone imbalances, menstrual irregularities, decreased performance, and poor gut health. She is on a mission to help athletes understand their physiology, particularly the critical role nutrition, recovery, sleep, and mindset play in optimizing human performance and, in turn, escalating their sports performance.You can learn from Jess and follow her on Instagram.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram!

In this episode of the Performance Connection podcast, we connect with Derek Wilcox. Derek provides insights that bridge the gap between academia and the weight room, and tackles the nuances of sustained progress in the quest for strength and performance.We cover the critical elements of managing training workload and making adjustments to ensure continued gains. Whether you're a seasoned athlete or just beginning your fitness and strength journey, you'll take away important nuggets from Derek's advice on setting realistic goals and embracing a long-term mindset. Additionally, you'll learn how to intuitively regulate your training, ensuring that each session maximizes your potential without risking burnout or injury. Derek's approach to training, with an emphasis on simplicity and smart programming, serves as a blueprint for anyone looking to build sustainable strength and make the most out of their time under the bar.Time Stamps:[1:30] Challenges and nuances of sports science research[5:44] Derek's background and experience in strength sports[10:05] The role of strength in Jiu-jitsu[12:04] Keys to longevity in training and strength sports[21:26] Understanding progress and workload management in training[26:46] Finding the appropriate threshold of variety and novelty for sustained progress[30:57] The importance of autoregulation[39:26] How Derek found consistent progress on his way to squatting 1000 pounds[49:53] Identifying quality information that will stand the test of timeDr. Derek Wilcox is a coach, educator, and record-holding strength athlete. While he competed in both Strongman and Highland games, he's most known for his powerlifting career where he was the lightest lifter to squat 1000lbs at a bodyweight of 194. Derek now applies his vast knowledge as a coach for Renaissance Periodization to help a diverse range of clients, from competitive athletes to those seeking general fitness. He earned his doctorate in exercise physiology and performance from East Tennessee State University.You can learn more from Derek by following him on Instagram. To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram!