43 episodes

The internet's most exciting running, cycling and triathlon audio event! We show serious endurance athletes how to perform better as they age. Master some of your health, some of your fitness, your career and even some of your life. It's all the same. And we do it all through fun, informative and interesting podcast stories and conversations.
Hosted by Daren Lake (and sometimes Phil Cross)

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DLake Creates Running for Masters Of Some DLake Creates x Pod Paste

    • Health & Fitness
    • 4.6 • 17 Ratings

The internet's most exciting running, cycling and triathlon audio event! We show serious endurance athletes how to perform better as they age. Master some of your health, some of your fitness, your career and even some of your life. It's all the same. And we do it all through fun, informative and interesting podcast stories and conversations.
Hosted by Daren Lake (and sometimes Phil Cross)

See acast.com/privacy for privacy and opt-out information.

    Figuring out if supplements and fasting work for runners with nutritionist Angela Rockson

    Figuring out if supplements and fasting work for runners with nutritionist Angela Rockson

    10 years ago you couldn’t tell me I would be able to run for 2 hours without eating. Now I can do that every day.
    I fell in love with training while fasted… to the point where I started to slightly crack at the seams a bit.
    After midday headaches and general life bonking I knew something was up. So after some accidental googling, I found out that my electrolytes were low due to my high sweat rate.
    Problem solved? Maybe… listen on to find out if intermittent fasting is something you should incorporate into your training for benefits.
    Read my story about intermittent fasting and training here
    In this episode, I attempt to answer the very individual question if intermittent fasting during training is the right way to train.
    It’s not as black and white of an answer as I thought and I brought on Bachelor of science nutritionist, ultra runner and all-around super cool food lover, Angela Rockson.
    And (through the powers of the internet) she came all the way from London, UK to help me figure this out!
    What You'll Learn
    Should you consider running and intermittent fasting in your training?What I did that I learned from around thatWhat supplements runners should and shouldn’t useThe importance of Iron and electrolytes for endurance athletes, esp women.The complexities of your metabolism and how what food you eat together influence your weight loss or gainHer strong purpose and desire to help the black community understand diet and nutritionA bit of the history of how we got here with supplementsAnd more!
    Also, quick side note - Let's clear up the difference between nutritionist and dietician real quick
    https://www.publichealthdegrees.org/careers/become-registered-dietitian/dietitian-vs-nutritionist/ 
    Links
    Using fasted training to improve health and fitness- https://dlakecreates.com/salt-was-the-answer/Keto & Cardio (Mark Sisson on taking more electrolytes when in deep Keto/fasted states) https://www.marksdailyapple.com/keto-and-cardio/Intermittent Fasting for Runners - https://marathonhandbook.com/intermittent-fasting-and-running/Difference between a Dietician and Nutritionist - https://www.publichealthdegrees.org/careers/become-registered-dietitian/dietitian-vs-nutritionist/Angela's Linkedin - https://www.linkedin.com/in/angela-rockson-8163bb29/Angela's Instagram - https://www.instagram.com/topaz_fitnutri/?hl=enPodcast Artwork Photo's by Frank De Silva - https://www.instagram.com/frankdasilva/?hl=enPodcast Concept, Production and Marketing BY POD PASTE
    Notable Quotes
    "Food groups don't often exist in isolation. While you're getting those carbs, think about what else there is that might slow you down a...
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    • 29 min
    Why your lack of sleep, rest and recovery is hurting your performance

    Why your lack of sleep, rest and recovery is hurting your performance

    So... what is affecting you from getting the optimal rest recovery and sleep that you need to perform your best?
    In this episode, I'm joined by my every once and again co-host Phil Cross.
    We entertain, educate, and inspire you through personal stories and studies of how proper recovery can help endurance athletes run faster, fight off sickness, and overall improve the rest of their lives (you know the whole fitness as a metaphor for life)
    Be sure to subscribe, rate, comment and share this podcast and tell your friends that would love something like this.
    All the dope music can be found here, courtesy of Daren. 
    LINKS:
    Matthew Walker - Why We SleepMichael Breus - The Power of WhenJames Clear - The Science of SleepGretchen Rubin - Better Than BeforeKen Wilber - Four QuadrantsAlexey Guzey - guzey.com
    PODCAST PRODUCTION BY POD PASTE

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    • 44 min
    Upgrade your identity to form new running habits with Seth Baird (part 1)

    Upgrade your identity to form new running habits with Seth Baird (part 1)

    Bodybuilders and endurance athletes are not the same type of person. They usually identify with things that are polar opposite. From their training to their nutrition and even how they compete - there is nothing in common.
    My guest on this episode Seth Baird aka Mindfulrunz (on Instagram) has chosen to go from the identity of a hardcore bodybuilder and transform into an endurance runner. It took him a while but when I asked him if he was a runner, he without hesitation, said yes.
    If you want to learn how to upgrade your identity to create new running habits, then you should listen to this episode
    What you will learn
    Why he prefers running 400 repeats over longer distancesWhat being a black endurance athlete means to himThe mental transition from bodybuilder to runnerHis identity shift into a runner's mindsetSimilarities between bodybuilding and runningWhere his name Mindful Runner came fromAnd much more!
    More On Seth Baird
    Endurance Runner based out of Charlotte, North Carolina, USAIn a past life was a hardcore bodybuilderHe founded Athlos CBD to help athletes with recovery.The guy is one of the most positive and optimistic runners I know on Instagram - so much so that his quote in his IG bio is "Smile while you still have teeth"Occupational Therapist by day and Father of one daughter at night
    Notable Quotables
    "When you see people in nursing homes in their 40s and 50s because of health concerns that probably could have been preventable - that scares you into continuing to run""I love it when your lungs are screaming and you are at the breaking point. It makes you feel alive, it feels good, and it feels like I'm doing something.""I oftentimes run too fast and don't listen to my body. Coming from bodybuilding to running - with bodybuilding you push through barriers. If you muscles are screaming you push through 3 or 4 more sets. With running you can't approach it like that""When I picked "Mindfulness" as my Instagram handle I hopefully wanted it to be a subconscious reminder to slow down and listen to yourself. That's the only way you will get progress when it comes to running. ""I'm not really improving that much. Why did I beat myself up (in training) for months for this showing in a half marathon. You have more in yourself than that"
    Links & Learnings
    Seth's Instagram - MidfulrunzSeth's 50k Run in 5 HoursMore about Seth in General [Podcast Episode]Seth Back In Bodybuilding DaysHow To Upgrade Your Identity Through Intentional Habit Change (Sister Blog Post)Finding your recovery blind spots | How sleep & rest can make you a better human [Master of Some - Podcast Episode]What happens to your body when you smash it in a workout (Oxidative stress & free radicals)Charlotte Run Club See acast.com/privacy for privacy and opt-out information.

    • 33 min
    Upgrade your identity to form new running habits with Seth Baird (part 2)

    Upgrade your identity to form new running habits with Seth Baird (part 2)

    Seth Biard tells us what makes him healthy, wealthy, creative, and wise in this 2nd part of a 2 episode series.
    Listen to part 1 to find out how upgrading your identity will help you form new running habits.
    About Seth Baird
    Endurance Runner based out of Charlotte, North Carolina, USAIn a past life was a hardcore bodybuilderHe founded Athlos CBD to help athletes with recovery.The guy is one of the most positive and optimistic runners I know on Instagram - so much so that his quote in his IG bio is "Smile while you still have teeth"Occupational Therapist by day and Father of one daughter at night
    Links & Learnings
    Seth's Instagram - MidfulrunzMore about Seth in General [Podcast Episode]Seth Back In Bodybuilding DaysHow To Upgrade Your Identity Through Intentional Habit Change (Accompanying Blog Post)Finding your recovery blind spots | How sleep & rest can make you a better human [Master of Some - Podcast Episode]Charlotte Run ClubSeth's Coach Matt Chittim (Rambling Runner)How to [Almost] Meditate While You Run
    Sponsor : MOS COACH
    This episode is brought to you by MOS COACH. If you are struggling to perform better as you get older, hit up our one on one coaching service. Whether you're 16 or 60, we are all ageing. Setting goals, forming habits, and organising your life isn't easy. Let us help you because you haven't reached your peak, yet!
    Sponsor : Three Thing Thursday
    Do you like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign for our newsletter "Three Thing Thursday". We'll put three perfectly created and curated things in your inbox. This will be regular motivation ranging from tips, tricks, tools, tactics, and skills. And.... they all revolve around being a better human in endurance sport and wellness.
    Sign up now to receive my quick guide on how to get healthy, stay fit and use data to create habits that last a lifetime! Go here to be inspired and motivated on the regular!

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    • 15 min
    How To Learn From Your Racing Failures

    How To Learn From Your Racing Failures

    If you want to reframe racing failures as lessons learned then you should listen to this episode.
    Some endurance athletes say “failure is not an option”. If you’ve ever attempted to do a race or event that was slightly ambitious, I would argue that a failure is an option. In my head, I’ve redefined failure to mean all of the ways to not do something. Or in other words “lessons learned”.
    Every mistake, misstep and failing moment is a stride towards triumph.
    In this episode, I’ll show you a few race lessons I learned that will help you crush your next running or endurance event.
    I'm bringing in a previous guest and endurance sports enthusiast - J mike Remy or as he calls himself now "Remy B Reel". He will help me highlight some really interesting findings around my last few races. We did a live video event on his series "Adjust Adapt Achieve" a short time ago and I thought it would be cool to chop up the audio and re-hash it in a dynamic way that helps tell this story better.
    The 5 key takeaways from my convo with Remy were;
    Takeaway 1 - Reframing running my fastest 5k time to my best 5k
    Here I talk about the spectrum of what you have to work with. This spectrum is similar to the cards you're dealt or the crayon box colors you got. You just gotta work with what you have. Here's more on that.
    Takeaway 2 - The Twenty 1% changes
    Here I go deep on the nitty-gritty of the 1% changes and upgrades that I did months, weeks, and days before my race. Nutrition, sauna, dynamic warmup/drils/plyos, etc.
    Takeaway 3 - Addition and subtraction
    I know that sounds like word salad but stay with me on this.
    When you take things away you strip things down to it's core. I call this essentialism.
    My maximal brain tries to live a minimal life, so this was my take on it but through the lens of racing
    Takeaway 4 - Use Data - Then ignore it and trust the process
    Using data, trusting it, but at the end of the day listening to your body because sometimes the data you give the algorithms is wrong. That's why coaches are important.
    The human touch is necessary with all machines, algorithms, data and formulas.
    Without the human, it's just data. with the human and the data/tech you become superhuman.
    Takeaway 5 - Running Virtuous Cycle
    This is my fun take on creating a model, frame and lens that can help us see things better in our training and specifically running.
    Links
    Adjust Adapt Achieve with Remy B Reel (Youtube Live Video) - https://youtu.be/77K504FGRnAWar Juice- https://dlakecreates.com/drink-war-juice-race-faster/Sauna - https://runnersconnect.net/sauna-running-performance/Don't Cut Caffeine The Week Of a Race - https://www.caffeinebullet.com/post/should-you-cut-out-caffeine-before-a-raceDLake Creates - https://DLakecreates.com
    Quotables
    "Using data, trusting it But at the end of the day, listening to your own body.""If you're injury-free you can run more. If you run more you get faster."
    --- Three Thing Thursday ---
    Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign for our newsletter "Three Thing Thursday". We'll put three perfectly created and curated things in your inbox. This will be regular motivation ranging from tips, tricks, tools, tactics, and skills. And.... they all revolve around being a better human in endurance sport and wellness.
    Sign up now to receive my quick guide on how to get healthy, stay fit and use data to create habits that last a lifetime! Go See acast.com/privacy for privacy and opt-out information.

    • 29 min
    Use Your Curiosity To Run Better with Marathon Coach Andia Winslow (Part 1)

    Use Your Curiosity To Run Better with Marathon Coach Andia Winslow (Part 1)

    If you want to learn how to use your own curiosity for endurance sports gains - then you should listen to this episode
    Curiosity is something that is double-edged in our society. People that are curious are usually people that do a lot and don't stick to one thing. In our specialist world, that tends to not be favourable.
    Andia Winslow, who is the definition of a generalist/Jack of all trades/Master of Some has proven that perfection with pursuing just one thing isn't the best way for some people.
    What You Will Learn
    About her ability to tell stories by coaching NYC marathoners and doing voice-over workHer drive around being an endurance athlete and health n fitness ambassadorHow a professional golf career failure turned into a career in voice overThe Seven Physical Movements of LifeHer thoughts on supplementsHow family and "The Itis" are greater than fitness (but only because she had to choose between the two)What she does for her mental self-careHow taking care of her grandfather allowed her see a new career in fitnessHow she learned about the value of life and what is important and not importantWhat is Creative Energy in your bodyWhy not being a perfectionist is the best thing to become a generalist (Master of Some)Having Orgasms, Eating Ice Cream and Winning A Million Dollars (all at the same time)
    About Andia Winslow
    Andia believes that “the best experiences are those that are shared” and has been recognized globally for her fitness activism in the creation of innovative movies that encourage heart health, proper consumption, injury prevention and total athletic development.
    Andia’s work has been featured by The New York Times, CNN, Forbes, Shape Magazine, Black Enterprise, Heart & Soul Magazine, USA Today, The Chicago Tribune, Health Magazine, Headline News, Weight Watchers, Self Magazine, Bloomberg Business Week, ESPN.com and Mashable.com which, with more than 40 million hits per month, is the “top news source in social and digital media, technology and web culture.”
    Named a fitness contributor for American Heart Association and GoRedForWomen.org, Andia’s instructional content and viral fitness films have been called the “Smartest, Sexiest Workout Videos Ever” by Forbes, and selected for inclusion in the “National Wear Red Day” 10th Anniversary educational campaign.
    She was recognized as a “Top Innovator” and invited to speak at South by Southwest (SXSW) because of her work to empower real people to make real-time decisions about their lives. Her public speaking experience has included live event and TV broadcasting and clients range from Consumer Electronic Week to Walmart, Major League Baseball (MLB) to National Recreation and Parks Association.
    Master Of Many

    Olympic Level Track & Field AthleteNew York City Marathon CoachPro GolferVoice Over Actor (Has voiced international campaigns for Nike to name a few)Yoga Instructor/Personal Trainer/US Olympic Skeleton CompetitorFitness...
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    • 28 min

Customer Reviews

4.6 out of 5
17 Ratings

17 Ratings

Daren DLake ,

🎧🎤🏃‍♂️🏃🏾‍♂️🚴🏾‍♂️🚴🏻‍♂️🏊🏻‍♂️🏊🏾‍♂️

I love being able to share my thoughts and ideas on fitness and wellness to hopefully help the world become healthier physically and mentally!

ZiggyZiggy wig ,

Thoroughly Enjoyed it.....

Great podcast, I got a lot from the goal setting perspectives.
Would love to request a podcast discussion around the mindset of ultra marathon running.
Looking forward to the next podcast

Dannyboy711 ,

Great listen

Really good informative podcast. Already looking forward to the next one. If you’re into endurance sport, then give this a listen.

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