ucan

The show is hosted by Joseph Navarro, who went through his own transformation, Losing 60lbs of pure fat in 7 Months. Tune in and brace yourself for it's time to let it Burn!!

We like to make health and fitness fun and interesting to listen to, which is why we tell awesome stories to help illustrate the message.

I hope you enjoy it!!

Get your Ketones Superfuel sent right to your door at www.BurnitNutrition.com

If you want help starting your transformation, then get our 120-page step-by-step guide with the methods I used to drop 60lbs of pure fat in 7 months. 

Reach 5th Stage Keto!!

Or Just go to https://burnitnutrition.com/5thstageketo/

Disclosure of Affiliate Partnership:

Affiliate partnership with Perfect Keto.

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[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/UCAN-logo-rev-nutrition.jpg"]This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code "enduranceplanet" if you're shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out UCAN's new bar made with coffee beans![/sponsor]

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/Screen-Shot-2016-09-15-at-8.25.33-PM.png"] If you’re looking for that extra bit of support to build a richer, fuller, healthier life head to Life Post Collective, an "inner circle community" created by host Tawnee Prazak where she shares her expertise on holistic health, wellness, nutrition, fitness and more, and helps you on your path to optimization. Right now you can join Life Post Collective for just $1 for the first month; use the code "holiday2016" when signing up. See you at LPC, where you will enjoy direct access to Tawnee and a like-minded community all working toward common goals. [/sponsor]

On this episode of Ask the Coaches with Lucho and Tawnee:

• Fat-adapted low-carb female runner experiences gut issues in half-marathon after taking sugary gels; she thought the high-intensity would require more sugar for fuel but the plan backfired, resulting in bloating and cramps.
• The more fat-adapted you are, the more you burn fat even at higher intensities.
• Gut-bomb effects of gels - more on the science of why they may wreak havoc.
• Fructose, maltodextrin, and also the bigger risks of gels if you have gut issues like SIBO or dysbiosis.
• Good alternative fuel strategies to gels for running races.
• Why UCAN digests differently than gels and traditional fuels.
• Will vasectomy patients experience low testosterone?
• How to mitigate chances of low T if you're an endurance male athlete.
• Thoughts on sweet spot base training for cycling, i.e. lots of rides with increasingly longer intervals at 75%-95% of your FTP. Comparing this approach to MAF.
• Sweet spot is a more traditional threshold training program that can yield great results but comes with higher risk and increases chances of overtraining.
• Can sweet spot training be applied to running?
• What's the deal with MAF for swimming; should we apply MAF to the swim?
• The importance of technique above all in swimming!
• Helping a 51-year-old male athlete find his "next thing" in sport, where he can also inspire and promote a positive message on health, fitness and nutrition to his daughter (who's had an eating disorder) and wife...
• How to still be an all-around athlete but not get obsessed with training.
• Don't feel like you have to race if you don't want to!

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/UCAN-logo-rev-nutrition.jpg"]This episode is brought to you by Generation UCAN Superstarch, the fuel of choice for healthy athletes looking to burn fat for fuel, maintain steady energy without the spikes and crashes, and optimize sports performance. EP fans get 15% off UCAN, shop now.[/sponsor]

Jesse Thomas is a professional triathlete, including 6x Wildflower champion, co-founder of Picky Bars, husband to pro runner Lauren Fleshman, and a dad to a little boy. He's fresh off his sixth consecutive Wildflower win, training for Ironman (and Kona hopeful), managing Picky Bars as it turns into a multimillion-dollar business, and at the end of the day always puts family first. On this show we pick Jesse's brain to see how he does it all, and stays happy and motivated in the process.

The Reigning Wildflower Champ

• On Jesse's sixth Wildflower win on Saturday, April 30, 2016. How was this one for Jesse?
• Jesse's now making the push for Ironman, racing Ironman Lanzarote in a few weeks to hopefully secure enough points to lock in Kona after a win at IM Wales in 2015 and put all his efforts toward Kona; how does that change things?
• A glimpse into his IM training routine with the help of Coach Matt Dixon, and how did this IM stuff play into Wildflower?
• Jesse's run training for Ironman (hint: not a ton of volume!)
• PR run at Wildflower
• Battling with fellow dad and course recorder holder Terrenzo Bozzone at Wildflower

Jesse's Inspiring Life Beyond Triathlon

• Founded a Picky Bars in 2010 and it has exploded; just landed in Trader Joe's and the company is set to make more than $1 million in 2016.
• The Picky Bars concept including healthy nutrition with gluten-free ingredients. Jesse was experiencing stomach issues on a triathlete's diet of 5,000-6,000 calories a day and discovered that gluten-free was beneficial. The bars embodied this, and they started making them and selling them through a club they formed.
• How a small business initially grows from grassroots style into something bigger
• Managing a small (and growing) business and pro sport career
• How Jesse manages his mind to keep things in check and not let life get out of hand
• Jesse's approach to his schedule and planning: stay super organized or go with the flow day-to-day?
• The importance of prioritizing, sometimes it has to be hour-to-hour and the planned schedule goes out the window
• Prioritizing the to-do list based on financial reasons and doing what brings home the bacon
• “Picky Bars provides me with a break from training and training provides me a break from Picky Bars and those two things work symbiotically,” Jesse says. “And running our company has made me a better athlete.”
• When it gets tough and like the to-do list is never-ending how do you keep yourself from getting overwhelmed.
• Why now for Ironman, when he's got more on his plate than ever?
• Does Jesse have a "practice" to unwind from triathlon and work?
• Running for stress relief vs. running for training/performance
• Family first, and how his son helps him disconnect from all his work
• Running a business alongside his wife and how they separate business and personal life to not get too wrapped up in work 24/7
• At the end of the day it's all about having FUN!
• How Jesse's race nutrition incorporates Picky Bars; how many he eats on the bike, which are easiest digested during racing, and more.

Head over to our Shop page and check out products and services from the brand we trust. In need to supplements? We love Exos Performance Nutrition, who provides research-backed and clean formulas to help maximize athletic performance. Check out our top picks from Exos:

• Multi-Vitamin Elite - The a.m. formula helps boost energy during the daytime, while the p.m. formula supports rest and recovery at night.
• L-glutamine - A non-essential amino acid that's incredibly effective for increasing immunity and performance.
• Creatine - Supports energy production to maintain and promote lean body mass, muscle endurance, and power output.
• Curcumin - Fights "bad" inflammation while helping maintain the body's "good" inflammatory response; supports joint, liver, and gastrointestinal function.

On this sports nutrition episode, Ben Greenfield joins to answer your questions, talk ketosis, and more:

Nutrition for the 24-hour World’s Toughest Mudder; each loop:
- Chia seed and honey mix
- 10 PerfectAmino
- 1 Oat Mega bar
- Oral IV
- Total: about 350 cal an hour plus water

Diving deeper into ketosis for triathletes and endurance athletes:
- why Ben quit keto after 2013 but is now back to it
- comparing keto with and paleo
- is this advised for someone training for their first ironman?
- pros and cons of keto
- keto salts - can they help even if you’re not on a keto diet? cognitive benefits, heart benefits, performance benefits; but not really health benefits...
- using a ketone monitor
- is keto worth the tradeoffs (i.e. the downsides of keto if you're a foodie)
- how and why pro and/or elite athletes could thrive with the keto approach
- prototype nutrition

Keto research:
- Remember the FASTER Study with Volek and Phinney? The study is now out!
- Revisit EP's three-part podcast series on this ground-breaking research featuring Jeff Volek and Zach Bitter

More on carb-burning at altitude:
- do even fat adapted athletes burn more carbs at altitude
- how to tweak nutrition for optimal endurance performance at altitude

Some shouts outs, living the NSNG Lifestyle, getting ready for the 50k, quotes, and other random thoughts.

“My grandmother started walking five miles a day when she was sixty. She’s ninety-seven now, and we don’t know where the hell she is.” -Ellen DeGeneres

Ru gives a very special birthday greeting, a run update on the next 50k, the new recording equipment for the podcast, and some general announcements.

 A run update and bunch of stuff:

• Run update:
  • Fuel
  • Sleep
  • Recovery when sick
• Quote: "Here are some who like to run. They run for fun in the hot, hot sun." Dr. Seuss, One Fish Two Fish Red Fish Blue Fish. 
• Sardines for health.
  • Canned water vs oil
  • Nutrition dense foods
• Oils and Fats and Oils
  • Oils and Fats - which to avoid and which to use
  • Book (affiliate link): Extra Virginity: The Sublime and Scandalous World of Olive Oil
  • Report: Evaluation of Extra-Virgin Olive Oil Sold in California
• Can lemon water help reset the gut to help you try new foods?
• Health update
  • Physical
  • Difference between standard lipid panel and  VAP.
  • "HEALTHY LIVING FOR ADULTS"
• Pure Vitamin Club Daily Multicap
• iTunes podcast subscription and rating

Ru discusses his understanding about gut microbiota, kicking diet soda addiction, shares his first fat adapted ultra distance run, and a neighborhood hike. 

Microbiota link:

Check out "Everything you wanted to know about gut microbiota” as a place to start.

Quotes:

“The cells need to learn how to get there.” ~Vinnie Tortorich

“When you think that you are done, you’re only 40% into what your body is capable of doing. And that’s just the limits we put on ourselves.” ~David Goggins

Book (affiliate link):

“Finding Ultra: Rejecting Middle Age, Becoming One of the World’s Fittest Men, and Discovering Myself” by Rich Roll

Links:

Learn about Vinnie Tortorich's NSNG Lifestyle

Ultrarunner Podcast

F%*k Weetbix! Facebook Group

Intro Music:

Fire In The Sky by Luzius Stone

Outro Music:

Caterpillar by The Cure

Follow ruelsrunning.com

Ru El’s Running Facebook page

Ru El’s Running YouTube channel

ruelsrunning@gmail.com

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