28 episodes

The place to be if you want actionable information from the best in the industry related to sport science and nutrition. We also talk about navigating adversity and every guest has a story to share. Let's learn, laugh and grow together.

Imperfect Progress with Anne Guzman Anne Guzman

    • Education
    • 4.9 • 17 Ratings

The place to be if you want actionable information from the best in the industry related to sport science and nutrition. We also talk about navigating adversity and every guest has a story to share. Let's learn, laugh and grow together.

    Episode 28: Will Caffeine Improve Your Cycling Performance? If so in what dose? What timing? And Do Your Genetics Matter? - Dr. Bryan Saunders

    Episode 28: Will Caffeine Improve Your Cycling Performance? If so in what dose? What timing? And Do Your Genetics Matter? - Dr. Bryan Saunders

    Caffeine, America's most popular drug. More than 85% of Americans drink at least one caffeinated drink per day. 

    But for athletes, caffeine is a drug that's not restricted by WADA, which means athletes can use it and reap the benefits in their sports nutrition plan.

    I know what you're thinking, my coffee is a drug!? I know, that sounds strange, but indeed it is! Ever skip a few days? Withdrawals!

    If you do use caffeine  to improve performance, whether on your bike, mountain biking, gravel cycling are you getting the most out of it? Do you know what dose has been proven to be effective? What the optimal timing of intake should be? Whether that timing differs between coffee, supplement capsules or caffeinated gum?

    What about habituation? Do you need to cut back on coffee pre race to get the BEST bang for your buck?

    Do your genetics impact whether or not you'll get a performance effect from caffeine? 

    What about caffeine consistency between coffees? Is it generally consistent if you drop in at your local coffee shop? 

    These are all questions you'll need answers to if you want to use caffeine as a performance enhancer. So to get you the science, I found a top expert on the topic,.

    Dr. Bryan Saunders is a researcher who studies out of University of Sao Paulo Brazil. He has an extensive background in sports science and received his PhD from the University of Nottingham. He's researched caffeine, beta alanine and sodium bicarbonate deeply and he's also an avid cyclist. 

    In other words he LOVES COFFEE (and tea!).

    During this conversation you'll learn the answers to all of the questions above and a lot more including how caffeine exerts it's physiological effects on your body and how it could work into your cycling nutrition plan. 

    Dr. Saunders was a pleasure to speak with and I hope you learn everything you need during this conversation. If not, tag us on social media and ask your questions, we will be sure to reply back. You can tag us on IG @guzmananne and Dr. Saunders @drbryanbeard, and on Twitter @guzmannutrition and @bicycle_brian. Head over to Apple or Spotify and help support my podcast by giving it 5 STAR RATING IF YOU LOVED IT! It really helps. THANK YOU!

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    • 1 hr 27 min
    Episode 27: 6 Sports Nutrition Myths Debunked and Backed By Science with Erik Bustillo

    Episode 27: 6 Sports Nutrition Myths Debunked and Backed By Science with Erik Bustillo

    Don't make the mistake of believing the hype.  It could cost you your race.

    Scroll Instagram for 5 minutes and you'll be inundated with diet and sports nutrition advice. Unfortunately a lot of it is BS. The reason I do this podcast is to bring you quality information from credible sources, so you don't have to learn everything the hard way. This conversation does exactly this.

    My guest is Eric Bustillo. Registered Dietitian, personal trainer, CrossFit coach and RD to many special forces athletes. Today we shed light on some sports nutrition myths that just don't seem to want to die. Here's what they are:

    1) Intermittent Fasting and weight loss.

    2) Eating carbohydrates at night will make you gain weight

    3) RED-S (relative energy deficiency in sport) only relates to females

    4) Caffeine is dehydrating

    5) Training fasted means you burn more fat and therefore lose more body fat

    6) BCAAs are an important part of an athlete's sports nutrition regime

    It's easy to understand why this gets confusing. There are lots of "sciency" sounding posts out there and Twitter gets way more air time than science! But rest assured, what you hear today is not pseudoscience.

    When you're training hard and the difference between good and great is nutrition, you want to know that you're executing optimally. Otherwise you may be leaving power behind that you'll need to get over steep hills, make a break , win a finish sprint. or get through a CrossFit session.

    Eric is a compassionate person and this comes across in our conversation. So let's jump inside and get the facts, while also hearing a healthy attitude we can all consider towards eating and exercise, besides the one that suggests we need to "burn off our dinner" or "earn a meal."

    First a note on my amazing sponsor Inside Tracker!

    There’s nothing more powerful than understanding WHY you feel great and why you feel sub par. To live that healthiest life it’s important to know what’s happening inside your body. One person may feel stellar at 45 another may not, and our lifestyles, genetics and nutrition can all contribute to this. Inside tracker goes beyond your annual blood work. 

    What do they do? 

    They analyze your blood, DNA and fitness tracking data to help you recognize where you’re doing amazing and where you need improving. They use a personalized system designed to help you live your most vibrant life, slow down the aging process and as a result, extend your health span.

    The system is created by leading scientists in aging, genetics and biometrics. How do they help? After analyzing your blood they provide you with a daily action plan with personalized guidance on the right exercise, nutrition and supplementation where needed.

    Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out.

    For a limited time, get 20% off the entire InsideTracker store.

    Just go to inside tracker dot com forward slash Guzman Nutrition.

    That’s inside tracker dot com forward slash Guzman Nutrition. insidetracker.com/guzmannutrition.

    Now let's enjoy this amazing conversation!







    Misinformation is everywhere. I'm here to give you legitimate information backed by science.

    • 57 min
    Episode 26: Olympian Ruth Winder’s Low Calorie Diet Almost Derailed her Cycling Career. Here’s How She Turned Things Around and Won Nationals Fully Fuelled

    Episode 26: Olympian Ruth Winder’s Low Calorie Diet Almost Derailed her Cycling Career. Here’s How She Turned Things Around and Won Nationals Fully Fuelled

    Olympic cyclist Ruth Winder knows a thing or two about racing, cycling culture and what it takes to be one of the best cyclists in the world.

    Ruth has won stages and the GC in some of the most prestigious races on the World Cup circuit. Like most athletes, she's no stranger to adversity .

    Today Ruth shares some important lessons she's learned over the last 15 years on the road and track circuit. Ruth shares her story around relative energy deficiency in sport (RED-s) , how she ended up consuming too few calories, how it backfired and what she did to turn this situation around. and come back strong. 

    We also talk about the importance of advocating for yourself as an athlete and how Ruth listened to her gut and sought help when she felt things didn't make sense. Ruth speaks to the importance of not just listening to people in power because they are in power and how we need to question authority and make our own decisions as athletes. These are important lessons for us all in life and in sport.

    I spoke to Ruth about her transition into gravel cycling, how she's handling the change of intensity in life and what she's working on to keep busy. WOW Ruth has a lot on the go and a very cool new business venture that she unveils in detail here today. I think we can expect a lot from Ruth in the coming years.

    Any athlete will appreciate Ruth's candor during our conversation. If you've ever wondered what it's like to race in Europe, win the nationals solo by meters, transition from a full time professional cycling career to a more balanced career that includes the muddy gravel scene, Ruth walks us through it all. 

    You can find Ruth on Twitter and Instagram and follow her new business venture here.

    Thank you so much for listening. You can support my podcast by subscribing, sharing it with friends and supporting my sponsor Inside Tracker. Inside Tracker helps you improve your health from the inside out. Head over to this link today and get 20% off the entire website. Find out how you're aging from the inside out and add Inner Age 2.0 to any purchase. Head to insidetracker.com/guzmannutrition today, optimize your health and make this year your most powerful and consistent yet.

    Please take a moment and head to Spotify or Apple and rate my podcast and subscribe. It's a huge way to support me and this podcast and would mean the world to me. On a mobile, click on the 3 dots on the top right hand corner of either platform where you'll see "follow" or "rate this podcast." For Apple, scroll down past the episodes to drop a star rating today. Ring my bell on Spotify to get notified of new episodes!

    To learn more about RED-s and meeting your energy needs as a cyclist, sign up for my next newsletter on the footer of any page at Anneguzman.com.

    • 1 hr 9 min
    Episode 25: Considering Creatine Supplementation? Smart Move - Get The Insider Scoop Here with Dr. Scott Forbes

    Episode 25: Considering Creatine Supplementation? Smart Move - Get The Insider Scoop Here with Dr. Scott Forbes

    Everyone's talking about creatine and rightfully so. As the most proven sports nutrition supplement on the market, it holds a lot of clout and can be an asset to both your performance and health span.

    There's a lot of new research around creatine, and I wanted to make sure you were up to date, so I invited expert Dr. Scott Forbes onto the podcast to answer some important questions.

    Dr. Forbes is an associate professor in the department of Physical Education Studies at Brandon University and an adjunct professor in the faculty of Kinesiology and Health Studies at the University of Regina. He's a certified sport nutritionist (ISSN) and a clinical exercise physiologist and high performance specialist through the Canadian Society for Exercise Physiology (CSEP).

    Dr. Forbes and I dig into a lot of interesting areas today, including creatine biology and physiology 101, so you can gain a solid understanding of what it is, how we make it, how our bodies use it and how it provides energy.

    We peel the layers back on the following topics and do some myth busting.


    Dosing strategies (3!)
    Creatine for vegans and vegetarians
    Creatine in your plant based burger?
    How long creatine stays in your muscles
    Creatine and bone health NEW!
    Can creatine help ultra endurance athletes preserve explosiveness?
    Can creatine improve carbohydrate storage?
    Creatine and dehydration - myth busting

    If you have any questions comment on your favorite social media platform and tag me and Dr. Forbes. I'm on Twitter and IG and on LinkedIn. You'll find Dr. Scott Forbes (Dr. Creatine!) on IG at Scott_Forbes_PhD and you can also read more if his research here on Research Gate. 

    If you're keen to learn more about your health from the inside out, check out my podcast sponsor Inside Tracker! This is more than your annual blood test. Inside Tracker analyzes your blood, DNA and fitness tracking data to help you recognize where you’re doing amazing and where you need improving. They use a personalized system designed to help you live your most vibrant life, slow down the aging process and as a result, extend your health span.

    The system is created by leading scientists in aging, genetics and biometrics. How do they help? After analyzing your blood they provide you with a daily action plan with personalized guidance on the right exercise, nutrition and supplementation where needed.

    They were super accommodating because I have a 5 year old who needs to get to camp and I have work to start and they came at 7:20am to help make it happen.

    Add Inner Age 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out.

    For a limited time, get 20% off the entire Inside Tracker store.

    Just go to insidetracker.com/GuzmanNutrition. Don't miss it!

    Thank you for listening and being a part of this community. To be updated on episodes head over to Imperfect Progress at Apple or Spotify and SUBSCRIBE today. Along with supporting my sponsor this is the best way you can support me and this podcast. I appreciate you!

    • 1 hr 13 min
    Episode 24: Here's Everything You Need to Know About Heart Rate Variability (HRV) and The Best Devices on The Market with Dr. Marco Altini

    Episode 24: Here's Everything You Need to Know About Heart Rate Variability (HRV) and The Best Devices on The Market with Dr. Marco Altini

    There are a lot of devices and apps measuring your body's physiological data on the market, but can they really help you recover and perform better?  


    Heart rate variability (HRV) is getting a lot of attention these days, as are metrics that measure 'recovery' and stress. I wanted to get clear on the differences between these data, how athletes can use them, how accurate they are and what the most accurate devices and apps on the market are.

    To make sure I got the straight facts, I reached out to Dr. Marco Altini who has been working in the HRV space for over a decade. He's on the board for OURA ring, has worked with Strava and has his own app HRV4Training.com as well. I'd read several of his studies and was impressed with his background that integrates both computer science and exercise physiology. Add to that, he just ran his first 100km race and gets what it means to be an athlete. 

    You've come to the right place to learn about what HRV is, how to interpret the numbers you read, why you shouldn't compare your HRV to anyone else's, how accurate the data really are, what can throw the numbers off, how nutrition and sleep can impact HRV, how HRV and heart rate differ and why one is a more telling metric than the other, how the menstrual cycle impacts HRV, when to measure your HRV and what improvements need to be made to make the data you receive even better. 

    If you've been confused about this topic, get your pen and paper out because we've simplified it as best as possible. Also, sign up for my newsletter at the bottom of any page at AnneGuzman.com because I'll be recapping HRV 101 in writing for you there too. Let me know what you thought and leave a comment at Apple or Spotify or tag me on your favorite social media platform. I'm @guzmannutrition on Twitter and @guzmananne on Instagram.

    If you're keen to learn more about your health from the inside out, check out my podcast sponsor Inside Tracker! This is more than your annual blood test. Inside Tracker analyzes your blood, DNA and fitness tracking data to help you recognize where you’re doing amazing and where you need improving. They use a personalized system designed to help you live your most vibrant life, slow down the aging process and as a result, extend your health span.

    The system is created by leading scientists in aging, genetics and biometrics. How do they help? After analyzing your blood they provide you with a daily action plan with personalized guidance on the right exercise, nutrition and supplementation where needed.

    They were super accommodating because I have a 5 year old who needs to get to camp and I have work to start and they came at 7:20am to help make it happen.

    Add Inner Age 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out.

    For a limited time, get 20% off the entire Inside Tracker store.

    Just go to insidetracker.com/GuzmanNutrition. Don't miss it!

    Thank you for listening and being a part of this community. To be updated on episodes head over to Imperfect Progress at Apple or Spotify and SUBSCRIBE today. Along with supporting my sponsor this is the best way you can support me and this podcast. I appreciate you!

    • 1 hr 23 min
    Episode 23: Can Turmeric Improve Your Recovery and Help with Pain Management? Get the Insider Scoop Here with Dr. Ravi Mohan

    Episode 23: Can Turmeric Improve Your Recovery and Help with Pain Management? Get the Insider Scoop Here with Dr. Ravi Mohan

    Turmeric, it's more than just a spice to add flavor and color to your cuisine. In fact the evidence is starting to accumulate that turmeric reduces inflammation, improves recovery and can be as effective as Tylenol (paracetamol) in reducing osteoarthritis pain. 

    I started using turmeric after a good friend recommended I try turmeric ginger shots a year ago. I was admittedly skeptical, but he swore it had significantly reduced his joint pain. As someone who lives with chronic neck pain, I was intrigued.

    I'm the first to point out that a study of one person, is not 'evidence', however after doing some reading, I started to learn that there were some data on turmeric and it's powerful capabilities and I wasn't alone in my experience.

    Turmeric falls more into the alternative medicine category, and it was important to me that I find an expert on the topic, since credibility is key for all of my podcasts. I was fortunate to have previously met Dr. Ravi Mohan and was able to invite him on as a guest.

    Dr. Mohan is a practicing physician in Canada. He has his PhD from Oxford University in Exercise Physiology and he has first hand experience in the benefits and turmeric as well as research on turmeric which he continues to do today.

    Here are some of the things you'll learn today when you tune into the podcast:


    The difference between acute and chronic inflammation
    How turmeric impacts inflammation
    Disease states that stem from chronic inflammation
    Pros and Cons of different types of turmeric supplements (liquids/powder/extract/)
    How to juice turmeric for optimal bioavailability
    How often do you need to consume it?
    What did studies on the NHL players show? What dose where they taking and how often?
    Athletes and acute inflammation. Do we want to dampen it?
    Does black pepper improve bioavailability?
    Why combine ginger with turmeric? What are the benefits?
    Prevention vs the band-aid approach
    Dr. Mohan's thoughts on imperfect progress? Listen to what he has to say about his health, overcoming adversity and the importance of excellent relationships.

    Thank you for being a part of this learning community. If you found this useful please share it with friends and on your favorite social media platform. You can tag me @guzmannutrition on twitter or @guzmananne on IG and find me on LinkedIn at Anne Guzman or Nutritionsolutionsanneguzman.com here on FB.

    Learn more about Dr. Mohan and Root Rescue Wellness below.

    Root Rescue Wellness Website: https://rootrescuewellness.com/pages/about-us

    Instagram: https://www.instagram.com/rootrescuewellness/

    Shop for turmeric/ginger shots, teas +++ here:: https://rootrescuewellness.com/#shopproducts

    • 1 hr 1 min

Customer Reviews

4.9 out of 5
17 Ratings

17 Ratings

sacrocker ,

Enlightening and hit home

The episode about depression and anxiety really hit home with me. The study done with the people who were not getting better with medication but did see improvement with minimal exercise was fascinating. The rapport between the doctor and Anne G. was just right. I would recommend this podcast to anyone dealing with anxiety and/or depression or someone they may know that is dealing with it.

N Mullins ,

Professor, Exercise Science

Great chat.
Love: "It's much easier to prevent and slow decline than it is, let's say, in your 40s or 50s, to reverse the steep decline." ~Dr. Phillips
Love: "Everyone hates the boring answer, but, unfortunately, sometimes with nutrition, the boring answer is often THE answer." ~A. Guzman

Sandstead ,

Tim on the Podcast

A great addition to the podcast. When Tim talks, I have a stack of printer paper in front of me and just take page after page of notes. Thanks so much for not only having Tim on the latest podcast, but Ms. Neben as well. Very informative.

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