Owaves invites world-class leaders, athletes, physicians, scientists, nutritionists and more experts in the fields of circadian rhythm, peak performance, longevity, digital health, wellness, technology, entrepreneurship and innovation to discuss a range of topics. How do I optimize my "body clock"? What is a "circadian rhythm"? What are the best ways to use technology for health and well-being? Answer these questions and more under the guidance of our four doctor co-hosts, as we explore this growing, Nobel Prize-winning science together...
Day in the Life: Katie Ledecky, Olympic Swimmer
Katie Ledecky is a 5X Olympic gold medalist, 15X world champion, and multiple world-record holder for Team USA women’s swimming (Team USA, n.d.). When she was just a freshman in high school, she qualified for the 2012 London Games by achieving an Olympic-trials record in the 800-meter freestyle. In doing so, she became the youngest member of the U.S. swimming team (Augustyn, 2021). What goes into her daily 24 hours to keep her so far ahead of the pack?
Below is an inside glimpse into Katie’s average training day when she was heading into Rio 2016, followed by a glimpse of what her pandemic training has been like.
Video Credit: The Washington Post
Katie Ledecky’s Daily Routine (Rio 2016):
4:05AM – Wake Up
4:15AM – Snack of toast w/ peanut butter, banana or apple
5AM – Swim practice, 6,000 to 6,500 yards
7AM – Breakfast of bacon, egg, cheese and tomato omelet with potatoes; or bagel with cream cheese and egg; or yogurt and fruit with berries… preferred beverage is chocolate milk.
8AM – Nap
10AM – Snack of yogurt, honey and granola with mixed berries, plus either an apple or pear
11AM – Dryland training
12:30PM – Lunch of pasta with chicken or Caesar salad with chicken and an avocado
1PM – Watch TV, read or take another nap
2:45PM – Snack of fruit and sometimes more toast w/ peanut butter
3:30PM – Swim practice, 7,000 to 8,000 yards
6PM – Snack of yogurt; key lime flavor is a recent favorite. Drinks another chocolate milk.
6:30PM – Dinner of carbs, such as pasta, white rice, or arugula with white beans, tomato, garlic and chicken or steak. Ledecky does not eat candy, ice cream, cake or soda. Although she did have a tiny piece of her mom’s birthday cake in April.
7PM – Read, watch TV…”She has become a news nerd, especially the primaries, caucuses and debates,” her father Dave told ESPN.
9:15PM – Bedtime (Hersh, 2016)
Gearing Up for the 2021 Tokyo Olympics
Due to the interference of COVID-19, Ledecky’s strokes to Tokyo have been unconventional. Yet, in spite of the adversity she has faced since spring of last year due to the pandemic, Ledecky has found a way to keep swimming through it all.
In March 2020, the Stanford University pool Ledecky typically trained at underwent a 3 month-long shutdown due to COVID. Yet, she was able to still maintain a training regimen due to the kindness of a local family, who offered their backyard pool to her and her teammate Simone Manuel for swim practice. The pool happened to have two lanes and be 25 yards long, which was a blessing, given the circumstances (Wire & Ramsay, 2021).
And amid the dark clouds of the pandemic, another bright spot appeared along with this pool. The family who leant Ledecky their pool has grandchildren that would come over and enthusiastically root for Ledecky and Manuel–in a socially distanced manner–as these two swimming phenoms glided through the water with grace and speed (Wire & Ramsay, 2021).
Ledecky asserts that she’ll keep the encouragement of those kids in her heart and mind as she’s about...
Time management is something we all take for granted. How we spend our day is the most important factor to our health in my opinion and it’s refreshing to hear experts in the field take action to talk about the facts and reasons why we should care about our body clocks.
I’m interested in your research. I find your ideas interesting, and I am experimenting with your app to see if it will work for me.
Respectfully, with regard to the discussion about limiting time on cell phones, it seems none of you actually have a child whose time you attempted to limit. During a pandemic. With virtual school. I heard a great academic argument. As a parent/stepparent of 5, I find your ideas on limiting screen time very shallow, particularly as it pertains to teens.
Another thing to bear in mind regarding the use of technology & adults is the pressure for entrepreneurs & anyone with clients to be accessible 24 hours per day. Add to that the pressure within the business community to create online content across 4 or 5 platforms to advertise or create a value-add for customers & clients. It’s impossible to create high-quality content unless you’re familiar with the platforms. Pile on to that the fact that these platforms are how we connect to our family and friends, in a society where families are fractured and and highly mobile. It would be easier to have this conversation if you would stop saying things like “parents are GUILTY of” this/that/etc. These are amoral actions. Stop making this a judgment on parenting, especially on working parents and entrepreneur parents, especially if you have no personal experience trying to
balance these responsibilities. Parents get enough uninvited shame poured out on them.
It’s also odd to hear how much you think people should NOT use their phones and leave social media, when your product is a phone app that you want users to be looking any and fine-tuning frequently throughout the day. To top it off, your app has a Beta version of yet another type of social media. I almost didn’t download this app because of the chat aspect of it. I don’t need more distraction and I don’t need yet another inbox or more people demanding my time and attention. So I have found this podcast episode lovely from an aspirational viewpoint, and quite hypocritical from a practical viewpoint.
A great podcast with a lot of useful lifestyle advice backed up by current scientific research in circadian rhythms.