27 episodes

Welcome to "Adaptation by Fire," where we explore the science and strategies behind topics like running, strength training, human adaptation process, heat adaptation, heat training, mental strength training, physical activity, health, and endurance pursuits.
Your main host is Dr. Mani Alavi—a full-time Emergency Room physician, former attorney, and a 2:58 marathoner.
Each episode features engaging conversations with leading experts. Join Dr. Alavi and the rest of the "Adaptation by Fire" team as they explore practical insights to optimize performance and well-being.

Adaptation by Fire: Igniting Human Potential Adaptation by Fire

    • Health & Fitness
    • 5.0 • 23 Ratings

Welcome to "Adaptation by Fire," where we explore the science and strategies behind topics like running, strength training, human adaptation process, heat adaptation, heat training, mental strength training, physical activity, health, and endurance pursuits.
Your main host is Dr. Mani Alavi—a full-time Emergency Room physician, former attorney, and a 2:58 marathoner.
Each episode features engaging conversations with leading experts. Join Dr. Alavi and the rest of the "Adaptation by Fire" team as they explore practical insights to optimize performance and well-being.

    Specific Strength Training Exercises with Jason Fitzgerald

    Specific Strength Training Exercises with Jason Fitzgerald

    Specific Strength Training Exercises with Jason Fitzgerald

    Episode Summary:

    In this episode of Adaptation by Fire, Mani Alavi sits down with Jason Fitzgerald, the founder of Strength Running, to discuss the crucial role of strength training in running. The principal themes of the conversation are the importance of strength and resilience in running, the timing and frequency of strength training, the recommended core exercises for runners, tracking progress in both running and strength training, and the benefits of strength training for longevity and overall health.

    Key Discussion Points:


    The Importance of Strength and Resilience in Running


    How strength training enhances resilience and performance.
    The physiological and psychological benefits of being a strong runner.


    Timing and Frequency of Strength Training


    Optimal frequency: Strength training should be done about twice per week.
    Ideal timing: Incorporating strength sessions on moderate or hard running days.


    Recommended Core Exercises for Runners


    Focus areas: Targeting weak areas such as hips, glutes, and hamstrings.
    Essential exercises: Jason’s top core exercises for runners.


    Tracking Progress in Running and Strength Training


    Methods for tracking running progress: Race results, training mileage, and training journals.
    Monitoring strength training progress: Consistency and gradual progression.


    Benefits of Strength Training for Longevity and Overall Health


    Long-term health benefits: How strength training promotes longevity.
    Holistic health: The overall health improvements from consistent strength training.



    Takeaways:


    Being strong and resilient is important for handling the demands of running.
    Strength training should be done about twice per week, ideally on moderate or hard running days.
    Core exercises should target weak areas of runners, such as hips, glutes, and hamstrings.
    Consistency and gradual progression are key in strength training.
    Tracking progress in running can be done through race results, training mileage, and keeping a training journal.
    Strength training not only improves running performance but also promotes longevity and overall health.

    Titles:


    Effective Core Exercises for Runners
    Building Strength and Resilience in Running

    Sound Bites:


    "Being strong and resilient means you can handle most things."
    "Building the habit and getting consistent is more important than finding the optimal day to lift weights."
    "Maintain one or two super easy or complete rest days for the week."

    Resources Mentioned:


    Strength Running Website
    Jason Fitzgerald’s recommended exercises and training programs.

    Connect with Jason Fitzgerald:


    Twitter: @JasonFitz1
    Instagram: @jasonfitz1
    Strength Running Podcast

    Subscribe to Adaptation by Fire:


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    Join the Conversation:


    Follow us on Instagram: @fit.erdoc
    Send your questions and feedback to doctor.apma@gmail.com

    Tune in to this episode for expert advice and practical tips on integrating strength training into your running routine for improved performance and long-term healt

    • 27 min
    Fuel, Heat, and Community: Insights from Coach Fonz of Train Pegasus

    Fuel, Heat, and Community: Insights from Coach Fonz of Train Pegasus

    In this episode of Adaptation by Fire, Mani Alavi sits down with Alfonzo Gonzalez Jr (Fonz), the head coach of Train Pegasus, a dynamic running community based in North Texas. They explore a variety of topics crucial for runners and coaches alike, including:


    Fueling for Success: The importance of consuming carbs during races for optimal performance.
    Heat Training: Strategies for training in hot weather and the unique benefits it offers.
    Coaching Challenges: The common hurdles coaches face, such as athletes not following training plans and the dangers of increasing mileage too quickly.
    Running Journey: Fonz's personal running story and the philosophy that drives his coaching methods.
    Balance and Recovery: The critical role of balance and recovery in a runner’s training regimen.
    Building a Community: The origins of Train Pegasus and the significance of fostering a supportive running community.
    Strength Training: How incorporating strength training can help prevent injuries and enhance performance.


    Community Support: The vital role of athlete and community support in achieving success.

    Connect with Fonz and Train Pegasus:


    Website: Train Pegasus
    Instagram: @TrainPegasus


    Stay connected with Adaptation by Fire for updates, new episodes, and exclusive content:


    Email: Reach out to us with questions, feedback, or guest suggestions at doctor.apma@gmail.com.
    Instagram: Follow us for behind-the-scenes content, episode highlights, and more at @fit.erdoc.
    Podcast Platforms: Subscribe and listen to our episodes on:

    We appreciate your support and love hearing from our listeners! Don't forget to rate, review, and share the podcast with your running community.

    • 45 min
    Decoding Fatigue and Lactate: Insights with Phil Batterson Ph.D

    Decoding Fatigue and Lactate: Insights with Phil Batterson Ph.D

    Episode Summary:
    In this episode of "Adaptation by Fire," Dr. Mani Alavi sits down with Dr. Phil Batterson to explore the intricate dynamics of fatigue and lactate in exercise performance. They delve into the definition of fatigue, the role of lactate as a physiological marker, and the importance of pacing in maintaining performance.

    Key Topics Discussed:


    Understanding Fatigue:


    Fatigue is defined as an inability to maintain force output, leading to a reduction in power or speed.
    Discussion on the physiological mechanisms behind fatigue.


    Role of Lactate:


    Lactate as a product produced in the muscles during exercise.
    Its use as a surrogate marker for fatigue and how it helps in determining exercise intensity zones.
    Benefits of lactate in reducing acidosis and maintaining high energy levels.


    Lactate Thresholds:


    Explanation of lactate thresholds and their significance in exercise training.
    How athletes use lactate thresholds to optimize training and performance.


    Adaptation and Training:


    Exercise training as a process of breaking down the body to signal the need for adaptation.
    How this reinforces the body's ability to handle stress and improve performance.


    Causes of Fatigue:


    The accumulation of metabolites from energy production as a primary cause of fatigue.
    Discussion on other contributing factors to fatigue during prolonged or intense exercise.


    Importance of Pacing:


    Strategies for effective pacing to maintain performance and prevent premature fatigue.
    Practical tips for athletes to implement in their training routines.



    Guest Bio:
    Dr. Phil Batterson is a PHD in exercise physiology with a focus on fatigue and metabolic responses during exercise. His insights provide valuable information for athletes and fitness enthusiasts looking to optimize their performance.

    Connect with Us:


    Instagram: @fit.erdoc
    Email: doctor.apma@gmail.com

    Connect with Dr. Phil Batterson:


    Instagram: @criticalo2
    Critical Oxygen Podcast: Listen here or wherever you get your podcasts.
    Educational Programs: Connect with Dr. Batterson regarding his educational programs and resources here.

    Subscribe & Review:
    If you enjoyed this episode, please subscribe and leave a review on your favorite podcast platform. Your feedback helps us reach more listeners and improve the show

    • 26 min
    Heat Acclimation for Runners: Mani Alavi gets Interviewed by The Healthy Runner Podcast

    Heat Acclimation for Runners: Mani Alavi gets Interviewed by The Healthy Runner Podcast

    In this special rebroadcast of Healthy Runner Podcast episode 229, hosted by Dr. Duane Scotti, interviews Dr. Mani Alavi regarding critical aspects of preparing your body for running in hot conditions. Here are the key takeaways from the discussion:

    1. Understanding Heat Acclimation:Dr. Alavi explains that heat acclimation involves physiological changes that help the body cope with heat stress, such as lower core body temperature, increased plasma volume, reduced heart rate, and increased sweat rate. These adaptations not only enhance performance in hot conditions but can also benefit runners in temperate climates.

    2. Importance of Dew Point:Pay attention to dew point rather than just temperature and humidity when assessing running conditions. Dew point is a better indicator of the body’s ability to cool itself.

    3. Safety Precautions for Heat Training:


    Gradual Exposure: Start with short durations of exposure and gradually increase the time spent in the heat.
    Proper Hydration: Stay well-hydrated before, during, and after heat training sessions. Hydration is crucial as the body does not become more tolerant of dehydration with acclimation.
    Recognizing Heat-Related Illness: Be aware of signs and symptoms, such as altered mental status, heat cramps, and syncopal episodes, and take immediate action if they occur.

    4. Heat Training Strategies:


    Beginners: Start slow and gradually increase heat exposure.
    Intermediate Runners: Increase the duration and intensity of heat training.
    Advanced Runners: Incorporate high-intensity training in hot conditions.

    5. Effective Methods for Heat Acclimation:


    Sauna Training: Sauna sessions can be an effective way to simulate heat exposure and promote acclimation.
    Clothing and Gear: Wear appropriate clothing to enhance sweat evaporation and cooling.

    6. Hydration and Sleep:Dr. Alavi emphasizes that hydration and adequate sleep are non-negotiable for optimal performance and adaptation. The human body cannot adapt to a lack of hydration or sleep.



    Host: Dr. Duane ScottiFor more episodes, visit Healthy Runner Podcast.Instagram: sparkhealthyrunner

    Connect with the Show:


    Email: doctor.apma@gmail.com
    Instagram: fit.erdoc


    If you enjoyed this episode, please consider liking, reviewing, and subscribing to the show. Your feedback helps us improve and reach more listeners like you. Thank you for your support

    • 1 hr 2 min
    Simen Holvik's Path to Ultra Marathon Success (Part 1) and how he became the first Norwegian to win Badwater

    Simen Holvik's Path to Ultra Marathon Success (Part 1) and how he became the first Norwegian to win Badwater

    In this episode of Adaptation by Fire, Dr. Mani Alavi interviews Norwegian Simen Holvik, an accomplished ultra marathoner and the winner of the 2023 Badwater marathon. In this first part of their conversation, Simen shares his inspiring journey and delves into the strategies that have propelled him to success in the world of endurance running.

    Episode Highlights:


    Journey to Success: Simen recounts his path to becoming a top ultra marathoner, including the challenges and triumphs he has encountered along the way.
    Mental and Physical Preparation: Learn about Simen's approach to preparing for ultra marathons, focusing on the critical balance between mental resilience and physical readiness.
    Adapting to Extreme Heat: Discover how Simen trains and acclimates to extreme heat conditions, a key factor in his success at races like the Badwater marathon.
    Balanced Training Regimen: Simen emphasizes the importance of a well-rounded training plan that includes both high-intensity workouts and adequate recovery.
    Nutrition and Hydration: Gain in-depth insights into Simen's nutrition strategy, particularly the role of sodium in maintaining performance and preventing cramping. Simen's detailed approach to nutrition and hydration is pivotal to his success.
    Mental Strength: Simen underscores the significance of mental strength and resilience, sharing techniques he uses to stay focused and motivated during grueling ultra marathons.
    Listening to Your Body: Simen highlights the importance of tuning into your body's signals and making necessary adjustments to ensure optimal performance and recovery.

    Join us for this enlightening conversation as Simen Holvik provides valuable advice and strategies for runners of all levels, highlighting the importance of preparation, adaptation, and listening to your body in the pursuit of endurance running excellence. Stay tuned for the next episode, where we continue our deep dive into Simen's journey and expertise.

    To connect with Simen, visit his website at simenholvik.no or follow him on Instagram @simenholvik.

    Also, please follow Simen's journey on his YouTube channel .

    Please like and follow us on Spotify, Apple Podcasts, or wherever you consume your podcasts. Stay connected with the show on Instagram @fit.erdoc or email us at doctor.apma@gmail.com.

    • 43 min
    CJ Albertson: Heat Lamp and Chicken Wire – Unconventional Heat Acclimation

    CJ Albertson: Heat Lamp and Chicken Wire – Unconventional Heat Acclimation

    In this episode of "Adaptation by Fire," Dr. Mani Alavi interviews CJ Albertson, a world-class runner renowned for his innovative approach to heat acclimation. They delve into CJ's journey into running, his rigorous training and the science that drives his unique heat training methods.

    Episode Highlights:


    CJ Albertson's Running Journey: Learn about CJ's path to becoming a top-tier runner and his passion for pushing boundaries in training.


    Heat Acclimation Science: An in-depth discussion on the physiological principles behind heat acclimation and why it's crucial for endurance athletes.
    Practical Heat Training Tips: CJ shares actionable advice for runners looking to start heat training, including the use of saunas and engaging in aerobic activities to elevate core body temperature.
    Unconventional Protocols: Discover CJ's unique chicken coop treadmill heat lamp protocol and how it has contributed to his success.
    Hydration Strategies: The importance of proper hydration during heat training and how to effectively manage fluid intake.
    Timeline for Heat Acclimation: Understand the timeframe needed for the body to adapt to heat stress and optimize performance.
    Measuring Dew Point: The significance of dew point in treadmill workouts and how it impacts running performance.
    Humidity and Dew Point: A discussion on how to understand and adapt to humidity and dew point conditions during training.
    Mental Strength: The role of mental resilience in enduring and excelling in heat training.

    Takeaways:
    CJ Albertson offers a wealth of knowledge and experience, providing listeners with innovative strategies and practical advice to enhance their heat acclimation training. This episode is a must-listen for runners aiming to improve their performance in hot conditions and gain a competitive edge.

    Tune In:
    Join Dr. Mani Alavi and CJ Albertson for a fascinating and informative conversation that bridges the gap between science and practical application in the world of heat acclimation and running. Don't miss this opportunity to learn from one of the best in the field!

    Links and Resources:


    Follow CJ Albertson on social media: CJ's Instagram
    Learn more about heat acclimation: Article on Heat Acclimation


    Subscribe to "Adaptation by Fire" on Apple Podcasts and Spotify or wherever you enjoy your podcasts

    Contact Us:


    Email: doctor.apma@gmail.com
    Follow "Adaptation by Fire" on Instagram

    Remember to rate, review, and subscribe to the podcast to stay updated on the latest episodes and exclusive content!

    • 30 min

Customer Reviews

5.0 out of 5
23 Ratings

23 Ratings

Uuhhtbvfrgdsf ,

Awesome

Thumbs up. Great job

Tugcegvff ,

Awesome

Very fun and interesting

k7262012 ,

Smart

Learned a lot from. Easy to digest info. Good job Doc!

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