Cool Down Ep - Decoding Matt Walker's Sleep Research - Performance Dietitian Pip Taylor - EP 007

Dr Dan Plews sits down with Dr Alan McCubbin - sports nutrition researcher and one of the most credible voices on sodium and hydration in endurance sport - to separate the science from the marketing. They cover what sodium actually does in the body, why fluid balance matters more than sodium dose alone, and where supplementation genuinely makes a difference.

The Formula by PILLAR Performance - Paul Booth PhD nutritionist Paul Booth - the coach behind both 2025 UTMB winners - sits down with Dr. Dan Plews to challenge some of the most widely accepted conventions in endurance nutrition. Why the push toward 120g of carbohydrate per hour is getting ahead of the evidence. Why your gut, not your fitness, is often the deciding factor on race day. And how elite ultra runners are actually fuelling in competition. Timestamps: 00:00 - Introduction to carbohydrate fuelling debates in endurance sports 00:13 - Paul's balanced approach: science-driven carbohydrate recommendations 00:43 - Variability among athletes: from 70 to 110 grams per hour 02:25 - Paul's background: from film industry to elite sports nutrition 09:28 - Elite athletes like Tom Evans: metabolic characteristics and genetic advantages 13:02 - The process of working with elite athletes: brief, data analysis, lab testing 15:04 - Nutritional strategies: setting carbohydrate and fuelling goals 18:56 - Cycling carbohydrate intake to match terrain and effort 22:38 - Real-world studies on carbohydrate intake: from 70 to 120 grams per hour 28:56 - Lab testing on Tom Evans' carbohydrate metabolism 32:48 - The role of carbohydrate loading: optimal duration and timing 41:28 - The aim of Paul's PhD: understanding ultra runner metabolism 48:14 - The effect of carbohydrate ratios on absorption and performance 52:18 - Study results: GI issues linked to higher carbohydrate doses 60:47 - How dual carbohydrate strategies improve oxidation and reduce gut issues 63:08 - Debunking outdated myths: the inefficacy of 2:1 carbohydrate ratios 75:02 - Risks of over or under fuelling during races 80:30 - Case study: an elite runner's nutritional strategy and race success 83:01 - Final thoughts: science-guided, adaptable fuelling strategies Connect: Paul Booth: instagram.com/ultra.endurance.nutritionist Dr. Dan Plews: instagram.com/theplews Shop: pillarperformance.shop Instagram: instagram.com/pillarperformance Strava: strava.com/clubs/1108245

Discover the secrets behind elite endurance performance, aging muscle health, and innovative training strategies shared by renowned Surf Ironman champion Alastair Day and sports scientists. This episode explores practical tips for optimising training, nutrition, inflammation management, and longevity in sport.

In this episode, Rachel Arthur demystifies the complex role of iron in the body, emphasizing its importance for athletes and the general population alike. Whether you're curious about testing, supplementation, or understanding your blood markers, this conversation offers practical insights grounded in science.

Dr. Dan Plews sits down with Brad Beer, founder of POGO Physio, to unpack the real story behind sports injuries and aging athletes. They explore the psychology of injury recovery, how hormonal changes affect tendon health, and why traditional rehab approaches are being reimagined. Brad shares practical insights on strength and conditioning, the role of collagen supplementation, and why maintaining muscle mass matters more than you think. If you're an athlete dealing with lower limb issues or simply want to stay healthy as you age, this conversation will change how you approach performance and recovery.