Run Long Run Healthy

Brady and Thomas delve into antioxidants, reviewing the ISSN's recent position statement on antioxidants: benefits, drawbacks, and reviewing supplements by efficacy

Brought to you by ProBio Nutrition - your all-in-one daily supplement for runners.  Get 40% off with code RLRH (or an extra 10% off + free shipping with a subscription) ➡️
https://bit.ly/ProBioRLRH

00:00 Introduction
01:30 The role of antioxidants
05:05 Where we get antioxidants from
06:50 Hard training and antioxidant needs
08:55 Hormesis effect, risk of ‘blunting’ adaptation 
12:47 AD ProBio Nutrition
15:00 Introducing the ISSN Supplement List
17:44 High Evidence (Creatine, Beetroot, Tart Cherry)
23:10 Moderate Evidence (Omega-3, Astaxanthin, Blackcurrant)
27:20 Lower Evidence (Ashwagandha, Glutathione, Green Tea, Pomegranate)
35:00 Weak-Low Evidence (Urolithin-A, Sulforaphane, Curcumin)
38:42 Takeaways - When Runners Should Take Antioxidant Supplements
39:00 Post-marathon antioxidants
40:41 Multi-day hard exercise antioxidants

Brady’s article on the discussion:
https://runlongrunhealthy.substack.com/p/should-runners-take-antioxidant-supplements

Run Long Run Healthy is brought to you by Marathon Handbook.
➡ https://marathonhandbook.com

Subscribe to the Run Long Run Healthy podcast:
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➡ https://runlongrunhealthy.substack.com/

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BRADY ON X ➡ https://x.com/B_Holmer/
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Brady explains a new study that looks at the effect that endurance exercise has on the brain, both during and after exercise - and the potential implications for how runners should think about the post-run window.

00:00 The brain’s role in running
02:00 Describing the study: measuring brain activity during
05:40 findings: What happens in the brain during and after exercise
13:10 ProBio Nutrition (ad)
14:29 Does this work in humans? And neurodoping
16:05 Takeaways for runners: allow a window for recovery
20:18 Can we hack the brain? 

Brady’s article on the discussion:
How Exercise Hardwires the Brain for Endurance
https://www.physiologicallyspeaking.com/p/physiology-friday-306-how-exercise

The study:
Exercise-induced activation of ventromedial hypothalamic steroidogenic factor-1 neurons mediates improvements in endurance
https://pubmed.ncbi.nlm.nih.gov/41687612/

Run Long Run Healthy is brought to you by Marathon Handbook.
➡ https://marathonhandbook.com

Subscribe to the Run Long Run Healthy podcast:
➡ Spotify: https://bit.ly/RLRH-spotify
➡ Apple podcasts: apple.co/43iqUKx

Get the RLRH weekly newsletter (choose free or paid):
➡ https://marathonhandbook.com/run-long...
➡ https://runlongrunhealthy.substack.com/

Follow us online:
BRADY ON X ➡ https://x.com/B_Holmer/
PHYSIOLOGICALLY SPEAKING (Brady's Newsletter)  ➡ https://www.physiologicallyspeaking.com/
MARATHON HANDBOOK IG ➡   / marathon.handbook

Brady Holmer sits down with Dr. Marc Bubbs — performance nutritionist, author, and creator of ProBio Nutrition — to break down everything runners need to know about gut health. From identifying food triggers to fueling on race day without GI disaster, Dr. Bubbs shares 20+ years of experience working with Olympians, pro athletes, and everyday runners. Whether you're dealing with chronic bloating or trying to push your carb intake past 60g/hour, this episode has you covered.

Brought to you by ProBio Nutrition - your all-in-one daily supplement for runners.  Get 40% off with code RLRH (or 50% off + free shipping with a subscription) ➡️
https://bit.ly/ProBioRLRH

📚 Dr. Bubbs' books: Peak and Peak 40 
🌐 drbubbs.com | probionutrition.com 
📱 Follow Dr. Bubbs on Instagram & YouTube: @drbubbs

0:00 Introduction & Dr. Mark Bubbs' Background 
1:07 Crossover Between Elite Athletes & General Population 
2:04 Gut Health as a Buzzword — What Does It Actually Mean? 
2:47 The 4 Pillars of Good Gut Health (King's College Framework) 
5:47 Three Gut Health Scenarios: Poor → Good → Great 
6:19 Scenario 1: Red & Yellow Flags — When to See a Doctor 
9:14 The Difficulty of Identifying Problem Foods 
9:54 Exercise-Related vs. Everyday GI Symptoms 
11:42 Why You Should Start With Breakfast 
12:07 The 3-4 Hour Detective Method 
13:59 Can GI Symptoms Actually Be Resolved? 
15:02 Eating Out vs. Cooking at Home
16:09 Are Food Sensitivity Tests Worth Your Money? 
18:37 Scenario 2: When Running Triggers GI Distress 
19:48 How Getting Fitter Improves Gut Diversity 
20:57 GI Symptom Rates: Ultras, Ironman, Team Sports & Running 
22:50 Finding Your Carb Intake Inflection Point 
24:17 Gut Training: Titrating Up From 60g/hr 
25:36 Is Pushing Above 80g/hr Worth the Risk? 
26:00 Fueling Advice for Slower Marathon Runners 
26:56 — AD BREAK — 
28:08 Best Ways to Train Your Gut 
29:06 Race Day Anxiety & the Gut-Brain Connection 
31:20 Building Gut Health Over Months of Training 
31:41 The 30 Food Diversity Challenge 
33:08 Does Getting Fitter Reduce GI Symptoms? (The Bell Curve) 
35:12 Probiotics for Colds, Travel & Performance 
36:30 Race Week & Race Morning: What to Do and Avoid 
38:47 Pro Tip: Caffeinated Gum Before the Start Line 
39:06 The Golden Rule — Don't Try Anything New on Race Day 
39:30 Carb Mouth Rinsing: The Placebo That Works 
40:00 Scenario 3: Optimizing Gut Health for Performance 
41:08 Prebiotics Explained — Seeds for Your Gut Garden 
43:47 Best Whole Foods for Gut Health (By Category) 
46:28 The Truth About Processed Food & Your Gut 
47:47 Knowledge vs. Execution: The Real Friction Point 
49:00 ProBio ProBlend: Why Dr. Bubbs Created It 
53:00 Where to Find Dr. Bubbs, His Books & ProBio

Thomas and Brady discuss the potential negative effects of long-term running on your heart, and the potential increase in mortality risk.  How worried should regular runners be? 

Brought to you by ProBio Nutrition - your all-in-one daily supplement for runners. Get 40% off with code RLRH (or 50% off + free shipping with a subscription) ➡️https://bit.ly/ProBioRLRH

00:00 What does decades of running do to your heart?
03:53 The physical changes in your heart
06:10 Calcium
07:50 How much running causes these changes?
09:11 Stress and the heart
11:11 “Show me the bodies” - mortality risk?
15:28 “wear and tear” - valid?
18:18 - signs and symptoms of heart issues
23:20 Men and women, the differences
24:50 Study - masters athletes training vs heart episodes
32:45 Has Brady changed his training based on potential future heart issues?

The study referenced:
The timing and relationship of ventricular arrhythmia with exercise patterns in veteran male endurance athletes
https://academic.oup.com/eurjpc/advance-article/doi/10.1093/eurjpc/zwag021/8417747

Run Long Run Healthy is brought to you by Marathon Handbook.
➡ https://marathonhandbook.com

Subscribe to the Run Long Run Healthy podcast:
➡ Spotify: https://bit.ly/RLRH-spotify
➡ Apple podcasts: apple.co/43iqUKx

Get the RLRH weekly newsletter (choose free or paid):
➡ https://marathonhandbook.com/run-long...
➡ https://runlongrunhealthy.substack.com/

Follow us online:
BRADY ON X ➡ https://x.com/B_Holmer/
PHYSIOLOGICALLY SPEAKING (Brady's Newsletter)  ➡ https://www.physiologicallyspeaking.com/
MARATHON HANDBOOK IG ➡   / marathon.handbook

Thomas sits down with Marco Altini, prominent researcher in HRV, advisor to Aura, and dedicated ultrarunner, to discuss one of the most talked-about metrics in the running world today: Heart Rate Variability.

Marco's Substack:
https://marcoaltini.substack.com/
Marco's series of guides to HRV for runners on Marathon Handbook:
https://marathonhandbook.com/heart-rate-variability-guide/

00:00 3 things I learned
01:54 What does HRV measure
05:50 RHR vs HRV
07:50 Why everyone's HRV is different
09:45 What runners can use HRV for
11:10 Other ways to increase HRV
12:50 How to reliably measure HRV
15:18 Sleeping vs awake HRV
18:25 Best devices for measuring HRV
20:00 limits of HRV reporting
23:38 Future / tech limits of HRV interpretation
25:12 Winter lowers HRV
29:12 how Marco uses HRV in his run training
32:36 Marathon / ultramarathon recovery using HRV