The PILLAR Performance Podcast

PILLAR Performance
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An endurance podcast that connects with athletes and experts in their field to help athletes get to the start line in their best condition. Head of Research Dr. Dan Plews, Head of Nutrition Pip Taylor and Founder of PILLAR Performance Damien Fitzpatrick unpack the stories and learnings to educate you about the pillars of micronutrition: sleep / recovery, immunity, inflammation and energy.

  1. JAN 13

    Brad Beer - Unlocking the Secrets of Sports Injuries

    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. Key Takeaways: Why understanding athlete psychology is crucial for effective treatment The vital role of strength and conditioning in injury prevention How hormonal changes impact tendon health as you age Benefits of collagen supplementation for tendon recovery The importance of tailored rehabilitation for optimal outcomes How strength training improves running performance Why maintaining muscle mass matters for aging athletes Chapters 00:00:00 Introduction and Background 00:03:00 Understanding Athlete Psychology 00:09:00 Strength and Conditioning 00:15:00 Hormonal Impact on Tendon Health 00:21:00 Collagen Supplementation Benefits 00:27:00 Maintaining Muscle Mass 00:33:00 Evolving Sports Physio Practices Dr Dan Plews: https://www.instagram.com/theplews/ PILLAR:⁠ ⁠https://www.instagram.com/pillarperformance_/ Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠

    1h 2m

  2. 12/03/2025

    TSS ep 4: Unlocking High Performance: Short Intervals, Micronutrition, Vitamin D & Antioxidant Adaptation

    In this episode, Dr. Dan Plews breaks down the science behind true endurance performance. We unpack the physiological demands of racing in extreme heat, how it accelerates carbohydrate use and glycogen depletion, and why athletes need smarter, more personalised fueling. Dan also dives into short-interval training—how micro intervals can replace long, low-intensity sessions and why they’re a game-changer for anyone training indoors or on limited time. We also explore the role of micronutrition in driving training adaptations, the underrated importance of vitamin D for muscle health and recovery, and how antioxidants can shape your training outcomes. If you want to understand how to fuel better, train more effectively, and support long-term performance, this episode is packed with insight. Takeaways Heat massively increases physiological stress, accelerating carbohydrate use and dehydration. Fueling strategies must adapt in extreme conditions, often starting with higher carb intake and tapering as the race progresses. Cooling and hydration are essential to maintain performance in hot environments like Kona. Individual physiological responses to heat vary, making personalised strategies crucial. Micro/short intervals can replicate low-intensity training, making indoor training far more effective. Short on–off interval methods improve performance efficiently, especially for time-poor athletes. Micronutrition is critical for supporting training adaptations and recovery. Excess antioxidants can blunt adaptation, so they should be used strategically and cycled. Vitamin D is essential for muscle function, including repair, contraction, and mitochondrial energy production. Vitamin D dosing matters—more isn’t better, but adequate levels are vital and often overlooked in athletes. Chapters 00:00 Kona Race Recap and Insights 02:28 Physiological Challenges in Heat 05:49 Impact of Heat on Carbohydrate Use 10:47 Strategies for Endurance Athletes in Heat 17:46 Micro Intervals and Low Intensity Training 21:48 Short Intervals for High Performance 23:12 Micronutrition and Training Adaptations 30:38 The Role of Vitamin D in Muscle Function Studies referenced: Mougin et al., 2025 – Heat stress & dehydration on carbohydrate use Giersch et al., 2025 – Heat acclimation in males & females Wyckelsma et al., 2025 – Antioxidants & sprint interval training Matomäki et al., 2024 – High-intensity microintervals vs low-intensity endurance

    44 min

  3. 10/02/2025

    The Secrets of HYROX Training & Nutrition - James Kelly

    In this conversation, Dr. Dan Plews and JK discuss the intricacies of elite athletic performance, focusing on JK's background in Aussie Rules Football and his transition to marathon running and HYROX competitions. They explore the importance of nutrition, training volume, and mindset in achieving peak performance. JK shares insights on his coaching evolution and the significance of being open-minded in training approaches. The discussion also touches on the future of HYROX and the competitive landscape of the sport. Takeaways Aussie rules football requires a unique combination of athleticism and endurance. Running ability is influenced more by heart and determination than physical stature. Progressive training volume is crucial for improvement in performance. Nutrition plays a vital role in maintaining weight and energy levels during training. Mindset is key; focusing on the process rather than the outcome leads to better results. There is no one-size-fits-all approach to training for HYROX Being open-minded in training can lead to significant performance gains. The competitive landscape of HYROX is rapidly evolving with tighter race times. Effective recovery strategies, including nutrition and supplements, are essential for athletes. Training volume and energy expenditure are directly correlated with race performance. Chapters 00:00 Introduction to Elite Performance and Background 06:08 Aussie Rules Football and Running Journey 10:16 Marathon Experiences and Training Volume 15:04 Nutrition and Weight Management Strategies 18:35 Training Philosophy and Coaching Evolution 22:39 Mindset and Performance in High Rocks 29:49 Future of HYROX and Personal Goals Dr Dan Plews: https://www.instagram.com/theplews/ Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠  Instagram:⁠ ⁠https://www.instagram.com/pillarperformance_/

    1h 2m

  4. 09/05/2025

    Dr David Lipman - Athlete Performance vs Health

    In this episode of the Pillar Performance Podcast, Dr. Dan Plews interviews David Lipman, discussing various aspects of endurance sports, the Norwegian Method, and the balance between athlete performance and health. They explore the energy expenditure model, the concept of a performance nexus, and the importance of stress management and recovery. The conversation also delves into nutrition, emphasising the significance of protein and fibre intake, and the role of supplements like Omega-3s and magnesium. Throughout the discussion, they highlight the signs of overreaching in athletes and the importance of understanding individual responses to training and nutrition. Takeaways The Norwegian Method emphasises a relational coaching style. Energy expenditure models can help athletes manage their training load. Balancing health and performance is crucial for long-term success. High performance often comes at the cost of health. Stress management is key to optimising performance. Minimum effective dose concepts can simplify health and performance goals. Nutrition should prioritise protein and fibre for endurance athletes. HRV is a valuable tool for monitoring athlete readiness. Weight is an outcome of proper training and nutrition, not a goal in itself. Athletes should be aware of signs of overreaching to prevent burnout. Chapters 00:00 Introduction and Background 02:05 The Norwegian Method Podcast 08:01 Energy Expenditure Model in Endurance Sports 11:41 Performance Nexus: Balancing Health and Performance 16:49 The Trade-offs in Elite Endurance Sports 21:47 The Role of Stress and Recovery 29:22 Minimum Effective Dose for Health and Performance 37:22 Nutrition: Prioritising Protein and Fibre 51:03 Signs of Overreaching in Athletes Instagram: @drdavidlipman Website: https://www.drdavidjlipman.com/ Newsletter: https://healthperformancenexus.substack.com/  Dr Dan Plews: https://www.instagram.com/theplews/ Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠  Instagram:⁠ ⁠https://www.instagram.com/pillarperformance_/ STRAVA:⁠ ⁠ https://www.strava.com/clubs/1108245

    1 hr

  5. 07/22/2025

    TSS EP 3: Hyrox Drama, Sub-4 Pursuit & Magnesium Myths Busted

    Welcome back to episode 3 of the Training Science Summaries (TSS), a monthly series where we break down philology research into actionable tips to improve & optimise daily performance.  Topics discussed: 2:01 - 17:00 - Hyrox Chicago Discussion  Dr. Dan Plews shares his recent experiences at Hyrox events. Detailed account of the challenges faced during the sled push. Discussion on the controversy around lane fairness and its impact on performance. Insights into the differences between Hyrox and other endurance events like Ironman. https://www.tiktok.com/@that.hyrox.guy/video/7516105285216390422?q=hyrox%20sled&t=1752803017476 17:01 - 25:00 - Sub Four Minute Mile Attempt by Faith Kipyegon  Introduction to the sub four-minute mile attempt. Analysis of the physiological challenges involved. Discussion on the paper by Osborne et al. and its findings. Exploration of the differences in male and female performance metrics. 25:01 - 32:00 - Relationship Between MCT Oil and EPO  Introduction to the study by Kanta et al. on MCT oil's impact on EPO levels. Discussion on the potential benefits for endurance athletes. Exploration of the study's findings and dietary recommendations. 32:01 - 38:00 - Topical vs. Oral Magnesium Consumption  Examination of the study by Coates et al. on magnesium absorption. Comparison of topical and oral forms and their effectiveness in muscle recovery. Discussion on the practical applications for athletes and the role of consistency in supplementation. Link to studies: Osborne, R. J., et al. (2025). Seven (0.65) seconds away: The possibility and physiology of a women’s sub-4 minute mile. Journal of Applied Physiology. https://doi.org/10.1152/japplphysiol.00074.2025 Induction of erythropoietin by dietary medium‑chain triacylglycerol Petersen, L., Lastname, F., Lastname, G., Lastname, H., Mayer, H., & Keller, M. (2025). Induction of erythropoietin by dietary medium‑chain triacylglycerol in humans. American Journal of Physiology – Endocrinology and Metabolism, 328(2), E210–E216. https://doi.org/10.1152/ajpendo.00415.2024 Coates, A. M., Patel, D. V., Binet, E. R., & Gibala, M. J. (2025). No effect of topical application of a commercial magnesium gel on exercise recovery in active individuals. International Journal of Sport Nutrition and Exercise Metabolism. Advance online publication. https://doi.org/10.1123/ijsnem.2025-0034 Dr Dan Plews: https://www.instagram.com/theplews/ Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠  Instagram:⁠ ⁠https://www.instagram.com/pillarperformance_/ STRAVA:⁠ ⁠ https://www.strava.com/clubs/1108245

    41 min

  6. 06/17/2025

    Unlocking the Power of Protein - Dr Eric Helms x Dr Dan Plews

    In this episode of the PILLAR Performance Podcast, Dan Plews welcomes back Dr Eric Helms to discuss the critical role of protein in nutrition for athletes.  Topics covered: The Importance of Protein in Meals Understanding Protein's Role in the Body Complete vs. Incomplete Proteins Protein Sources and Dietary Considerations Protein Supplementation: Whey vs. Isolate The Anabolic Window and Protein Timing Balancing Protein Intake Across Meals Understanding Protein Quality and Supplementation Ethical Considerations in Protein Sourcing Navigating Protein Intake for Athletes Protein Requirements for Different Athletic Goals The Role of Protein in Weight Management On the PILLAR Podcast we sit down with leaders in their field of research and high performance as well as the founders and builders of the companies that exist within the high performance sporting ecosystem. At PILLAR we are on a mission to get athletes to their start line in the best condition. Enable that by developing clinical micronutrition and performance health supplements across sleep, recovery, inflammation, energy and immunity.  Dr Eric Helms: https://www.instagram.com/helms3dmj/ Dr Dan Plews: https://www.instagram.com/theplews/ Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠  Instagram:⁠ ⁠https://www.instagram.com/pillarperformance_/  Tiktok:⁠ ⁠ https://www.tiktok.com/@pillarperformance  STRAVA:⁠ ⁠ https://www.strava.com/clubs/1108245

    1h 17m

  7. 06/06/2025

    Ice Baths, Thresholds & Durability - We Uncover The Science

    Welcome to episode 2 of Training Science Summaries (TSS), a monthly series where we break down research into actionable tips to boost your performance.0:00 - 8:20 Athlete Durability8:21 - 16:00 Thresholds16:01 - 31:15 Ice BathsStudies Discussed:How durable are you really?Hunter, B. et al. Durability as an Index of Endurance Exercise Performance: Methodological Considerations. Experimental Physiology, 2025. DOI: 10.1113/EP092120 https://physoc.onlinelibrary.wiley.com/doi/10.1113/EP092120How effective is the talk test? Foster, C. et al. Physiological Drift During Steady-State Exercise Based on the Incremental Talk Test. Human Movement, 2025. DOI: 10.5114/hm/199730. https://hummov.awf.wroc.pl/Physiological-drift-during-steady-state-exercise-based-on-the-incremental-talk-test,199730,0,2.htmlIce baths dampen resistance training-induced hypertrophyPiñero, A. et al. Throwing Cold Water on Muscle Growth: A Systematic Review with Meta‐Analysis of the Effects of Postexercise Cold Water Immersion on Resistance Training‐Induced Hypertrophy. European Journal of Sport Science, 2024. DOI: 10.1002/ejsc.12074. https://onlinelibrary.wiley.com/doi/full/10.1002/ejsc.12074Dr Dan Plews: https://www.instagram.com/theplews/Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠ Instagram:⁠ ⁠https://www.instagram.com/pillarperformance_/ Tiktok:⁠ ⁠ https://www.tiktok.com/@pillarperformance STRAVA:⁠ ⁠ https://www.strava.com/clubs/1108245

    31 min

  8. 04/30/2025

    Unpacking Creatine Monohydrate with Dr Darren Candow

    In this episode of the Pillar Performance Podcast, we’re joined by Dr. Darren Candow, a renowned expert in exercise science and nutrition. As a Professor at the University of Regina and leader of the Aging Muscle and Bone Health Laboratory, Dr. Candow’s research focuses on improving musculoskeletal health through exercise and nutrition. With over 70 peer-reviewed papers on creatine, he shares his extensive knowledge on its benefits for athletic performance, aging, and overall health.  Chapters 00:00 The Evolution of Creatine Research 03:01 Understanding Creatine: Production and Benefits 05:47 Creatine and Exercise: The Synergistic Effect 09:09 Creatine's Role in Bone Health 11:55 Creatine for Aging and Longevity 14:56 Creatine in Endurance Sports 18:10 Dosing Strategies for Creatine 20:58 The Impact of Creatine on Performance 24:02 Timing and Synergy with Other Nutrients 30:25 Caffeine and Creatine: A Tug of War 32:36 Understanding Creatine: Forms and Efficacy 35:12 Creatine for Children: Myths and Benefits 37:37 Creatine in Pregnancy: Emerging Research 41:20 Gender Differences in Creatine Response 44:22 Creatine for the Elderly: Addressing Sarcopenia 46:48 Cycling Creatine: Is It Necessary? 48:09 Creatine and Hydration: Myths Debunked 50:15 Creatine's Role in Inflammation and Recovery 51:44 Supplement Stack: What Else to Consider? Dr. Darren Candow: https://www.instagram.com/dr.darrencandow/?hl=en Dr Dan Plews: https://www.instagram.com/theplews/ Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠  Instagram:⁠ ⁠https://www.instagram.com/pillarperformance_/  Tiktok:⁠ ⁠ https://www.tiktok.com/@pillarperformance  STRAVA:⁠ ⁠ https://www.strava.com/clubs/1108245

    56 min
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An endurance podcast that connects with athletes and experts in their field to help athletes get to the start line in their best condition. Head of Research Dr. Dan Plews, Head of Nutrition Pip Taylor and Founder of PILLAR Performance Damien Fitzpatrick unpack the stories and learnings to educate you about the pillars of micronutrition: sleep / recovery, immunity, inflammation and energy.

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