The Formula

PILLAR Performance

What separates elite performers from the rest? The Formula, by PILLAR Performance, distils the insights, science, and strategies from the top of the field - so you can apply them.

  1. Unlocking Performance & Longevity: Insights from Ali Day and Scientific Research

    1D AGO

    Unlocking Performance & Longevity: Insights from Ali Day and Scientific Research

    Discover the secrets behind elite endurance performance, aging muscle health, and innovative training strategies shared by renowned Surf Ironman champion Alastair Day and sports scientists. This episode explores practical tips for optimising training, nutrition, inflammation management, and longevity in sport. In this episode: Ali's transition from peak competitive Ironman racing to retirement and maintaining a healthy lifestyle Key nutritional strategies for endurance athletes, including carbohydrate loading and fuelling during multi-hour races The science of mitochondrial health, aging, and how consistent aerobic exercise can reverse mitochondrial decline Combining altitude and heat training for enhanced hematological benefits Managing inflammation and injury with natural anti-inflammatory supplements Practical advice for young athletes: small habits that lead to consistent, long-term success The impact of mitochondrial plasticity on performance and aging Insights into how different training environments and nutrition can extend athletic longevity Timestamps:  00:00 - Introduction to Ali's illustrious career and ongoing contributions 02:29 - Ali shares first impressions of retirement and current training routine 04:12 - The science behind carbohydrate fueling and recent research shifts 06:43 - The implications of high-carb intake for recovery versus performance 08:43 - Nutrition strategies in surf Ironman racing: personal experiences and adaptations 11:02 - The debate over keto versus high-carb diets for endurance athletes 13:02 - How body size and session intensity influence carbohydrate needs 15:07 - Typical race durations and fueling strategies in Ironman and series racing 16:54 - The evolution of nutritional flexibility and race-day adaptability 20:22 - The role of mitochondrial health in aging and endurance capacity 22:55 - How aging affects mitochondrial efficiency and physical performance 25:20 - Peak physical capacity in aging athletes and mitochondrial plasticity 27:27 - The importance of early aerobic base development during puberty 28:37 - The concept of mitochondrial plasticity and response to environmental stressors 31:43 - Study insights on heat and altitude training benefits for endurance athletes 35:27 - Practical applications: layering during altitude training and cost considerations 39:19 - Inflammation management, injury prevention, and natural supplement strategies 44:43 - Natural anti-inflammatory compounds: Kirkman and curcumin advances 50:41 - The importance of small, controllable habits for athletic longevity 55:08 - Integrating nutrition and recovery strategies for long-term health 57:25 - Final thoughts on investments in athlete health and future trends Ali Day: https://www.instagram.com/alastairday/ Dr Dan Plews: https://www.instagram.com/theplews/ PILLAR:⁠ ⁠https://www.instagram.com/pillarperformance/ Shop online:⁠ ⁠https://pillarperformance.com

    59 min
  2. The Athlete's Guide to Iron: Testing, Deficiency and Performance - Rachel Arthur

    MAR 5

    The Athlete's Guide to Iron: Testing, Deficiency and Performance - Rachel Arthur

    In this episode, Rachel Arthur demystifies the complex role of iron in the body, emphasizing its importance for athletes and the general population alike. Whether you're curious about testing, supplementation, or understanding your blood markers, this conversation offers practical insights grounded in science. Key Topics Covered: The critical functions of iron in oxygen transport, energy production, and immunity Who is at risk of iron deficiency, including athletes, women, and children The unique challenges in iron testing: timing, fasting, and interpreting blood markers The nuanced roles of transferrin, transferrin saturation, and ferritin in assessing iron status Genetic factors influencing iron absorption, such as hereditary hyperabsorption Practical strategies for iron supplementation, including diet and supplement timing The potential pitfalls of iron overload and the importance of personalized testing The fascinating and somewhat mysterious process of ferritin regulation and release Recommendations for routine blood testing and interpreting results accurately Timestamps: (00:00) - Introduction to Rachel Arthur and her expertise in iron metabolism (02:11) - Why iron is a "minx among minerals" and its multifaceted roles (04:05) - Who is most at risk of iron deficiency: women, children, athletes (05:46) - Common losses of iron during exercise and sweating (07:04) - Understanding exercise-related hemolysis ("foot strike") and its impact (08:39) - Challenges of testing children for iron status and dietary strategies (11:06) - How infants historically met iron needs through breast milk and organ meats (12:38) - How to approach supplementation safely with blood testing (14:11) - The impact of exercise-induced inflammation on iron regulation (17:34) - The role of inflammation, ferritin, and the timing of blood tests (20:33) - How to interpret transferrin, saturation, and ferritin levels (22:30) - Ferritin as an inflammation marker and its complex regulation (27:00) - The detailed process of iron transport and storage in the body (33:21) - The importance of individual interpretation of iron markers (40:00) - Genetic factors influencing iron absorption ("hyperabsorber" genes) (44:48) - Why ferritin in blood may not reflect actual iron stores (50:03) - Setting blood test benchmarks and understanding normative values (53:34) - Strategies for iron supplementation in athletes: diet, timing, and doses (58:04) - The circadian rhythm of iron uptake and best practices for intake (60:30) - Summary of practical steps for blood testing and iron management (61:43) - The dangers of self-supplementation without testing (62:44) - Resources and where to find more from Rachel Arthur (63:43) - Rachel’s personal supplement routine and ongoing health practices Rachel Arthur: https://rachelarthur.com.au/ Dr Dan Plews: https://www.instagram.com/theplews/ PILLAR:⁠ ⁠https://www.instagram.com/pillarperformance_/ Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠

    1h 8m
  3. Brad Beer - Unlocking the Secrets of Sports Injuries

    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

  4. 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

  5. 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

  6. 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

  7. 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

  8. 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
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About

What separates elite performers from the rest? The Formula, by PILLAR Performance, distils the insights, science, and strategies from the top of the field - so you can apply them.

Information

  • Creator
    PILLAR Performance
  • Years Active
    2022 - 2026
  • Episodes
    39
  • Rating
    Clean
  • Copyright
    © PILLAR Performance
  • Show Website
    The Formula

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