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This week, in what might be the funniest episode yet, Molly and Emese are joined by co-stars Amy Schumer and Brianne Howey. They get candid about motherhood, career evolution, and their new film, Kinda Pregnant —which unexpectedly led to Amy’s latest health discovery. Amy opens up about how public criticism led her to uncover her Cushing syndrome diagnosis, what it’s like to navigate comedy and Hollywood as a mom, and the importance of sharing birth stories without shame. Brianne shares how becoming a mother has shifted her perspective on work, how Ginny & Georgia ’s Georgia Miller compares to real-life parenting, and the power of female friendships in the industry. We also go behind the scenes of their new Netflix film, Kinda Pregnant —how Molly first got the script, why Amy and Brianne were drawn to the project, and what it means for women today. Plus, they reflect on their early career struggles, the moment they knew they “made it,” and how motherhood has reshaped their ambitions. From career highs to personal challenges, this episode is raw, funny, and packed with insights. Mentioned in the Episode: Kinda Pregnant Ginny & Georgia Meerkat 30 Rock Last Comic Standing Charlie Sheen Roast Inside Amy Schumer Amy Schumer on the Howard Stern Show Trainwreck Life & Beth Expecting Amy 45RPM Clothing Brand A Sony Music Entertainment production. Find more great podcasts from Sony Music Entertainment at sonymusic.com/podcasts and follow us at @sonypodcasts To bring your brand to life in this podcast, email podcastadsales@sonymusic.com Learn more about your ad choices. Visit podcastchoices.com/adchoices…
Content provided by Dr. Leo Kormanik. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Dr. Leo Kormanik or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://player.fm/legal.
Welcome to The Mind Body Marathon: the podcast that puts you on a path to a healthier lifestyle–whether you’re a daily runner or just finding your footing. Running is one of the best forms of exercise to improve both your mental and physical health, leading to stronger cardio health, more sleep, higher energy, and even stronger immune systems. But it’s not the only way to get healthy. This podcast will explore running as well as other exercise, health, and wellness topics that relate to nearly everyone. Hosted by Dr. Leo Kormanik, this podcast will offer insights into getting or staying fit without the risk of injury, tips and tricks for improving your health for the long-term, and a deeper understanding of health trends and fads that may or may not be beneficial for you. The goal is simple: to help you better understand both your body and mind so you can live a healthier life. Dr. Leo is a sports chiropractor, running physiologist, and former elite runner with a marathon time of 2:18. His career is focused on helping runners, athletes, and workout novices improve their performance and reach their health goals while reducing the risk of exercise-related injuries. Each week, Dr. Leo and his guests will be exploring topics that are relevant to fitness newbies, elites, and everyone in between, including: The doubts and anxieties that hold us back from our physical and mental potential Differentiating between injuries and muscle fatigue to speed up recovery and avoid greater damage The myths and facts surrounding current and past wellness trends, such as ice baths, saunas, cupping, acupuncture, cryotherapy, and hyperbaric therapy Fitness goals (and how to reach them) no matter where you’re starting out Your health is a marathon, not a sprint, so start taking the steps to better long-term health. The Mind Body Marathon is here to help you set the pace.
Content provided by Dr. Leo Kormanik. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Dr. Leo Kormanik or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://player.fm/legal.
Welcome to The Mind Body Marathon: the podcast that puts you on a path to a healthier lifestyle–whether you’re a daily runner or just finding your footing. Running is one of the best forms of exercise to improve both your mental and physical health, leading to stronger cardio health, more sleep, higher energy, and even stronger immune systems. But it’s not the only way to get healthy. This podcast will explore running as well as other exercise, health, and wellness topics that relate to nearly everyone. Hosted by Dr. Leo Kormanik, this podcast will offer insights into getting or staying fit without the risk of injury, tips and tricks for improving your health for the long-term, and a deeper understanding of health trends and fads that may or may not be beneficial for you. The goal is simple: to help you better understand both your body and mind so you can live a healthier life. Dr. Leo is a sports chiropractor, running physiologist, and former elite runner with a marathon time of 2:18. His career is focused on helping runners, athletes, and workout novices improve their performance and reach their health goals while reducing the risk of exercise-related injuries. Each week, Dr. Leo and his guests will be exploring topics that are relevant to fitness newbies, elites, and everyone in between, including: The doubts and anxieties that hold us back from our physical and mental potential Differentiating between injuries and muscle fatigue to speed up recovery and avoid greater damage The myths and facts surrounding current and past wellness trends, such as ice baths, saunas, cupping, acupuncture, cryotherapy, and hyperbaric therapy Fitness goals (and how to reach them) no matter where you’re starting out Your health is a marathon, not a sprint, so start taking the steps to better long-term health. The Mind Body Marathon is here to help you set the pace.
Dr. Leo Kormanik, discusses some of his key points in his Amazon Best selling book "Faster Without Fail" at Second Sole in Canton, OH. He pulls out some of his key topics about running form, training tips, and salient advice on how to run pain free and faster than ever. He also does a Question and Answer section at the end. The topics vary from clarification on certain running form topics, to how to fix shins splints, advice on nutrition, how to stop heel striking, and many more. You can order the Dr. Leo Kormanik's book Faster Without Fail on Amazon at https://amzn.to/4eEsB7M. Be sure to also check out Dr. Leo's Running Rehab YouTube page at www.YouTube.com/@RunningRehab.…
In this episode of the Mind Body Marathon, host Dr. Leo Kormanik (@drleokormanik) discusses the farm-to-table movement and the controversies surrounding industrialized food production. Joining him are Dr. Jared Bugaj (@bugoat17), Zach Goulet (@zmglmt) and Steve Parris, a personal chef with extensive experience in the farm-to-table concept. Steve shares his journey as a chef, highlighting his early experiences with farmer's markets and the importance of sourcing fresh, local ingredients. He recalls a transformative moment in the late 1990s when he discovered the vibrancy of produce picked just days before, which contrasted sharply with the older model of sourcing food that often involved weeks of transportation. The conversation touches on the creative challenges chefs face when working with lower-quality ingredients, emphasizing the philosophy of restraint and respect for the land and farmers. Steve recounts his relationships with local farmers, discussing how these connections influenced his cooking and menu planning. The dialogue also explores the perceptions of food quality in the U.S. compared to other countries, particularly regarding industrialization and processing. Steve describes his experiences visiting farms and markets, emphasizing how fresh ingredients can lead to remarkable culinary experiences. The episode concludes with a discussion about organic farming practices and the use of pesticides, particularly glyphosate, originally developed by Monsanto. The participants reflect on the importance of sustainable practices and the historical context of food production methods. Overall, the episode advocates for mindful sourcing and appreciation of local food systems. In this discussion, the speakers delve into the effects of glyphosate, the active ingredient in Roundup, on human health and the environment. They explain that glyphosate disrupts the body's amino acid balance by replacing glycine, a key amino acid involved in enzyme function and collagen structure. This interference weakens collagen and enzymes, leading to potential health issues, including "leaky gut," where the intestinal barrier becomes compromised. The conversation also touches on the correlation between the introduction of glyphosate into agriculture and rising rates of conditions such as autism and allergies. The speakers suggest that glyphosate acts as a low-grade antibiotic, disrupting gut bacteria and contributing to health problems. They critique the narratives surrounding organic farming, arguing that mainstream media often focuses on the downsides, such as increased land and water use, while overlooking health benefits. They point out that large corporations have co-opted the organic label, making it harder for small family farms to thrive. The speakers highlight the importance of seasonal eating and the nutritional differences between food grown in healthy soil versus industrial farming practices. They also share stories of the pressures faced by family farmers from large agricultural companies, illustrating the struggle between small-scale organic farming and industrial farming practices. Overall, the conversation advocates for a return to local, sustainable farming practices and greater awareness of the implications of industrial agriculture on health and the environment. In this conversation, the speakers discuss the issues surrounding health, food sourcing, and agricultural practices, particularly in relation to lifestyle changes versus reliance on pharmaceuticals. They emphasize the growing awareness of these topics in light of political changes and the influence of figures like RFK Jr. on public discourse. They argue that society often prefers quick fixes, like pills, instead of making fundamental lifestyle changes to improve health. The speakers reflect on the importance of diet and fresh, locally sourced food, explaining how freezing and mass production can compromise the nutritional quality of fruits and vegetables. They highlight the benefits of farm-to-table practices, where food is consumed shortly after harvest, retaining its nutritional value compared to industrially processed foods. The conversation also touches on the differences between heritage varieties of crops, like wheat, found in places like Italy, versus the genetically modified options prevalent in the U.S. that are designed to withstand pesticides like glyphosate. The speakers critique the industrial agriculture system, which prioritizes profit over health and environmental sustainability, and discuss the consequences of using harmful chemicals and poor livestock practices. They mention local farms that employ ethical practices, such as pasture-raised animals, and encourage listeners to seek out these sources for healthier food options. Overall, the discussion advocates for a conscious approach to food sourcing, emphasizing the importance of understanding where food comes from and supporting sustainable farming practices. In this conversation, the speakers discuss the challenges of sourcing quality food, particularly meat, from supermarkets versus local farmers. They express skepticism about the reliability of supermarket meat and advocate for buying directly from family farmers, where the food is fresher and often tastes better. They highlight the differences in egg quality and color when sourced from local farms compared to mass-produced options. The speakers suggest that consumers should seek out local farmers' markets and establish relationships with local producers to make informed choices about their food. They mention specific markets in Cleveland and encourage people to explore options for home delivery from farms. The discussion also touches on the benefits of heritage beans and the importance of grass-fed meat, emphasizing the need to understand how animals are raised. They critique industrial agriculture practices and the misleading nature of labels, noting that the term "grass-fed" can sometimes refer to cows that are only grass-fed for a short period. The speakers emphasize the value of face-to-face interactions with farmers to gain a deeper understanding of food sourcing and agricultural practices. Overall, they advocate for more conscious, informed choices in food sourcing to promote health and sustainability. In this conversation, the speakers discuss the importance of sourcing food directly from local farms rather than relying on industrialized options. They share personal anecdotes about the quality of produce and meat, emphasizing the freshness and flavor that come from local farms. One speaker recalls a sous chef's surprise at seeing produce with dirt on it, contrasting it with the often sanitized, mass-produced items used in restaurants. They critique the Red Delicious apple as an example of how industrial food prioritizes appearance over taste. The discussion highlights the significance of creating personal connections with farmers and understanding the origins of food. They encourage listeners to seek out farmers' markets and local farms, noting that even in urban areas, access to quality produce is available. The conversation shifts to the topic of raw milk and the challenges of accessing it legally. They express frustration over the societal perception of raw milk as dangerous, while processed foods remain widely accepted. They discuss the health benefits of raw milk and the importance of probiotics for gut health. The speakers reflect on personal dietary experiences, how childhood nutrition impacts health, and the need for modern children to have exposure to diverse, healthy foods. They emphasize the resilience of the human body and the role of diet in addressing health issues, including rising rates of allergies and chronic conditions. Overall, the speakers advocate for conscious food sourcing, the importance of local agriculture, and the need for improved dietary habits to enhance health and well-being. They conclude that understanding food origins and fostering connections with farmers can lead to more meaningful dining experiences and better health outcomes. The speakers discuss the evolving physical capacities of athletes, particularly in high school and professional sports, noting that modern runners and football players can't handle the same training volumes as those in the past. They express concern that today's athletes are less resilient, leading to increased injuries, such as a high school hockey player fracturing his femur from a check. This decline in physical robustness is attributed to changes in lifestyle and nutrition. They highlight that proper nutrition, particularly the consumption of collagen-rich foods like bone broth, can help support musculoskeletal health. The conversation includes a comparison between store-bought and local farm chicken, emphasizing the nutritional quality and health benefits of the latter. The discussion also touches on the impact of pesticides, specifically glyphosate, on gut health and suggests that taking glycine can help mitigate some of these effects. The speakers advocate for organic and well-sourced foods as the best approach to health and emphasize prevention as a more affordable strategy than treatment. Overall, the conversation is framed as a call to action for listeners to improve their diets and health, particularly for those dealing with gut issues or chronic injuries. They express the intent to educate and share valuable information to support better health outcomes. www.teahillfarms.com www.fedfromthefarm.com North Union Farmers Market www.baybranchfarm.com You can order the Dr. Leo Kormanik's book Faster Without Fail on Amazon at https://amzn.to/4eEsB7M . Be sure to also check out Dr. Leo's Running Rehab YouTube page at www.YouTube.com/@RunningRehab .…
In this episode of the Mind Body Marathon, Dr. Leo Kormanik (@drleokormanik) discuss the running shoe industry and its relationship with injuries, recorded live at Second Sole in Canton, Ohio (@secondsolecanton). The show features regulars Dr. Matt Pisanelli (@drmattpisanelli), Zach Goulet (@zmglmt), alongside Dylan Dombi (@dylandombi), a shoe specialist. They emphasize that about 80% of their clientele are runners or endurance athletes, highlighting the importance of understanding how shoes impact injuries. Dylan shares insights on recent innovations in running shoes, particularly focusing on advancements in foam technology and performance. He notes that while carbon fiber plates have gained attention, the real game-changer has been the development of supercritical foams that enhance energy efficiency and comfort. Major brands like Nike, Asics, and Brooks are leading the way, with Asics tailoring their foam designs to accommodate different running styles and cadences. The conversation also touches on the evolving shoe design, with brands shifting from traditional EVA foams to more responsive options that cater to various foot types and running techniques. The show highlights the importance of matching shoe characteristics to individual runner's needs, including stability and comfort, with a trend towards less pronounced drop heights in shoe profiles. The hosts conclude by discussing the shift from curved to straight lasts in shoe construction, which influences stability and fit for runners. In this discussion, the hosts explore the recent advancements in running shoe design, particularly focusing on stability features and how they can benefit runners, including those with overpronation. They explain the concept of "guide rails," which act like bumpers in bowling, helping to stabilize the foot during runs. This is increasingly common across various shoe brands, providing a "bathtub sensation" where the shoe wraps around the foot for support. The conversation also addresses the importance of a wider forefoot design, which can help return runners to a neutral position and provide stability. The hosts note that while traditional supination support is less common, many shoes now feature wider footbeds and enhanced cushioning to accommodate different foot types and reduce injury risk. They discuss the evolution of shoe profiles and stack heights, indicating that lower-profile shoes may benefit runners with hip and knee issues, while higher-profile shoes can alleviate strain on the plantar fascia and Achilles tendon. The conversation highlights the industry's shift towards higher stack heights without compromising stability, achieved through wider shoe designs and improved foam technologies. The hosts touch on the ongoing presence of higher drop shoes and the industry’s responsiveness to customer needs regarding shoe design. They also mention the trend of incorporating rocker plates, which facilitate smoother transitions from heel to toe, enhancing the running experience. Lastly, they note the challenges of using carbon fiber in shoe design, emphasizing the importance of distributing pressure evenly across the foot to avoid discomfort. The conversation explores the intricacies of running shoe design, particularly focusing on the use of carbon plates and foam materials. The hosts discuss how manufacturers manipulate the durometer (the firmness of the foam) to create a balance between stiffness and responsiveness, allowing for a smoother ride. They note advancements in blending foam materials, which enhances durability while maintaining performance. Anecdotes are shared about runners pushing the mileage limits on carbon fiber shoes, with some achieving up to 800 miles, although there are concerns about the longevity and responsiveness of these shoes over time. The hosts emphasize that while high-end shoes can enhance performance, they are not a substitute for proper running technique and conditioning. They observe an increase in hip and knee injuries among runners, suggesting that reliance on super shoes without adequate strength training may lead to instability and injury. The discussion also touches on the differences between various brands' shoe technologies, including how the angle and design of the carbon plates affect performance. They mention that while elite athletes may benefit significantly from these innovations, average runners may not experience the same advantages, especially if their running form is not optimal. Overall, the hosts advocate for a holistic approach to running, incorporating shoe technology with proper training, strength exercises, and an understanding of individual biomechanics to prevent injuries and improve performance. The conversation revolves around the evolution of running shoes and their impact on injury patterns among runners. Participants discuss how advancements in shoe technology have effectively reduced common injuries like shin splints and stress fractures, allowing runners to increase their mileage. However, this has led to a rise in hip and knee injuries, as the shoes enable higher training loads that may exacerbate issues in these areas. They highlight that the traditional strength and conditioning of young athletes have diminished due to lifestyle changes, such as increased sedentary behavior, which contributes to a higher incidence of hip-related injuries. The discussion also touches on how footwear affects proprioception, with the suggestion that runners may rely too heavily on cushioned shoes, leading to less efficient running mechanics. The importance of variety in footwear is emphasized; using different types of shoes for various training conditions can help maintain overall health and prevent injury. Participants advocate for a diversified shoe arsenal, including daily trainers, recovery shoes, and race-specific shoes, to ensure runners adapt to different surfaces and training demands. Finally, they address the role of orthotics, suggesting that while they can provide stability, it's essential to find the right fit and flexibility based on individual needs. Overall, the discussion encourages a balanced approach to running that combines modern shoe technology with strength training and varied footwear. The conversation explores the current landscape of running shoes, focusing on the evolving technology and its implications for runners. Participants note that modern shoes have enough volume to accommodate orthotics, making specialized orthotic shoes largely unnecessary. They express caution about the excessive use of racing shoes, especially for those not injury-free, suggesting that runners should consider their overall health and training conditions before selecting footwear. The discussion also delves into how advancements like carbon fiber plates and new geometries in shoes impact performance and injury risk. There's an emphasis on the importance of variety in shoe selection and keeping an open mind about different brands, as many new companies are emerging with innovative designs. The participants reflect on how modern shoes provide better protection during training, which helps reduce injuries compared to previous generations of running shoes. They also discuss the potential future of personalized 3D-printed shoes, which could be customized to individual foot shapes and sizes. Lastly, there's a conversation about stack height and drop in running shoes, with a consensus that runners without injuries might benefit from lower drop shoes. Overall, the dialogue highlights the significance of choosing the right footwear while recognizing that shoes are just one part of maintaining a healthy running practice. The conversation discusses the evolving landscape of running shoes, focusing on the importance of shoe selection for athletes with varying injury backgrounds. One speaker emphasizes the benefits of lower-profile shoes, which promote proper biomechanics and reduce shearing forces on the legs. However, for those with existing injuries, a higher drop shoe may provide necessary support. The group advises new runners to start with moderate drop shoes, suggesting an initial drop of around eight instead of jumping to more extreme options. They highlight the importance of gradually acclimating to "super shoes"—high-performance footwear that may alter a runner's gait and biomechanics. Runners should practice extensively in these shoes to avoid discomfort and injuries during races. The discussion also touches on the differences between brands and their approaches, with Onn focusing on sensation rather than traditional categories of support. Market trends are noted, with Brooks and Hoka leading sales, while Asics is experiencing a resurgence. The conversation concludes with a recognition of how local expertise and customer feedback can influence shoe design and innovation in the industry. You can order the Dr. Leo Kormanik's book Faster Without Fail on Amazon at https://amzn.to/4eEsB7M . Be sure to also check out Dr. Leo's Running Rehab YouTube page at www.YouTube.com/@RunningRehab .…
In this episode of the MindBodyMarathon, host Dr. Leo Kormanik, running expert talks with Joe Eby, a decorated runner and coach at Baldwin-Wallace, and regular guest Zach Goulet, a massage therapist. Joe reflects on his ten years coaching at Baldwin-Wallace and shares his coaching journey, which includes stints at various universities such as DePauw, Allegheny College, McPherson College, Wichita State, the University of Nebraska, and Sacramento State. The discussion revolves around innovative ideas for enhancing track and field events, particularly focusing on the Harrison Dillard Twilight meet. The use of programmable LED rope lights for pacing is explored, but due to NCAA regulations, plans to expand this concept were scrapped. The conversation touches on scheduling, specifically the timing of the 800m and 1500m events, which were adjusted to accommodate athletes aiming for national qualifying times. Joe Eby expresses his desire to attract elite unattached athletes to elevate the meet's profile, noting that Baldwin-Wallace's Mondo track offers excellent facilities comparable to other top venues. He mentions the potential for hosting more events, despite the current limitation of just a few meets per year on the fast track. The dialogue shifts to the evolution of running culture, highlighting how running has gained popularity and become "cool," contrasting it with past perceptions. The importance of proper training and injury prevention through functional movement screens is emphasized, particularly for high school athletes. Joe is preparing to speak at a coaches clinic about bridging gaps in athlete training, focusing on core work and strength training to reduce injury risks. He also shares insights on the biomechanics of 800m runners, discussing how different pelvic structures can affect performance and training capacity. Overall, the conversation captures the challenges and innovations in organizing track events and coaching athletes effectively. The discussion revolves around the differences in training and biomechanics among various elite middle-distance runners, focusing on their internal and external hip rotation. It highlights how some athletes, like Hopple and Clayton, display a balanced approach to training, while others, like Rinaldi's group, show a natural speed that allows them to handle higher training volumes. The speaker explains a simple method for assessing hip mobility, noting that a normal hip has equal internal and external rotation. The conversation also touches on the challenges coaches face in filtering through the myriad of training advice available, particularly as it pertains to popular training methods like "double thresholds," which may not suit every athlete due to their unique physiological characteristics. The discussion emphasizes the importance of understanding individual athletes' biomechanics and the risks of adopting training methods based solely on the success of top competitors, such as Jakob Ingebrigtsen. The speaker reflects on their experiences in a highly competitive environment, noting that their training philosophy is influenced by their past, where consistent racing was a norm. They believe that frequent racing builds experience and readiness, contrasting with other programs that may limit competition. Overall, the conversation underscores the need for a nuanced approach to training that considers individual athlete profiles and the importance of race experience. The discussion emphasizes the importance of consistent racing and training for middle-distance runners. A coach reflects on the necessity of running multiple races, such as eight hundreds and fifteen hundreds, to build the skills and experience needed for peak performance, particularly at conference and national meets. The coach cites examples of athletes like Kelly Brennan and Hope Murphy, who excelled at national competitions by racing frequently, which helped them become adept at competing at a high level. The conversation also highlights the developmental journey of younger athletes, noting that they often lack the resilience and mental toughness needed to handle the physical demands of racing. The coach points out that high school and college athletes often struggle with minor injuries and discomfort, which can hinder their training. Over time, as athletes mature, they develop a greater ability to handle pain and push through challenges, similar to how professional athletes like LeBron James have earned the right to train differently due to their experience and success. The coach discusses the challenges of applying advanced training methods, such as "double thresholds," to younger athletes who have not yet built a solid foundation. The conversation touches on the need for patience in developing an athlete's capabilities while recognizing that each athlete's journey is unique. The conversation transitions to the speaker's personal experience as an adult runner, mentioning their participation in an adult track meet where they aim to break two minutes in the 800 meters. They recount how this friendly competition started and share their training journey alongside a younger athlete, Hope Murphy. The speaker also discusses their background in track and field, including their decision to attend Mount Union, driven by the positive reputation of the program and a personal visit that solidified their choice. The speakers then shift to offering advice for listeners of all ages about running. One emphasizes the importance of consistency in training, sharing their experience of running daily since 2012, excluding a brief recovery period after surgery. They stress the need to make time for running and to stay fit enough to join friends for runs at any time. You can order the Dr. Leo Kormanik's book Faster Without Fail on Amazon at https://amzn.to/4eEsB7M . Be sure to also check out Dr. Leo's Running Rehab YouTube page at www.YouTube.com/@RunningRehab .…
In this episode of the MindBodyMarathon show, host Dr. Leo Kormanik and Dr. Matt Pisanelli interviews Laura Rybka, a NCAA Division 1 coach at Kent State University, who shares her journey in running and coaching. Laura reflects on her challenging high school years, where she struggled with severe gastrointestinal issues that hindered her ability to run. After numerous visits to GI doctors, she was diagnosed with a rare condition, which led to her being on a liquid diet for a significant period. Despite her struggles, Laura found her way back to running in college after getting her health under control, but she faced multiple stress fractures due to her compromised bone health from malnutrition. This experience taught her patience and deepened her understanding of the sport, ultimately leading her to pursue a coaching career. Now at Kent State, Laura emphasizes the importance of sharing her love for running with her athletes, fostering a sense of community, and valuing the process over just performance. Her personal journey has instilled in her a sense of gratitude for every opportunity to run, recognizing that it can be taken away at any time. The conversation highlights how her past experiences shape her coaching philosophy and her approach to nurturing future runners. In this discussion, Laura Rybka emphasizes the importance of gratitude and self-acknowledgment in sports, suggesting that many athletes fail to appreciate their accomplishments. She recalls advice from her coach about maintaining a balanced mindset, avoiding an all-consuming obsession with performance, and fostering a love for the process instead of just the results. This philosophy is crucial, especially for post-collegiate athletes who may struggle with identity and mental health after their competitive careers end. Laura highlights the unique nature of running as a sport that remains accessible even after college, allowing individuals to continue participating in various forms. She contrasts this with sports like football, where many athletes face a sudden end to their competitive experience, leading to mental health challenges. As a Division 1 coach, Laura is focused on developing athletes over time rather than pushing them to perform immediately. She discusses the recent roster size changes in cross country and track programs, which may limit the number of athletes but allows for more focused development. Laura believes in nurturing potential and giving athletes time to grow, rather than cutting them based on immediate results. To improve coordination and strength, the coach employs various core routines and activation exercises, incorporating plyometrics and mobility drills into the training regimen. He draws parallels between his training methods and practices observed in successful East African runners, who prioritize coordination and movement efficiency. The conversation also touches on the concept of double threshold training, which aims to increase volume without exhausting athletes. The coach uses time trials to establish each athlete's threshold pace, ensuring that workouts are effective and tailored to the individual’s needs. Overall, his approach emphasizes the importance of form, quality training, and long-term athlete development. In this discussion, a coach outlines his approach to training athletes, particularly focusing on time trials and threshold training. He explains that during a ten-mile time trial, he encourages athletes to start at a specified pace and to push harder in the final miles, aiming for a "pure effort." The threshold pace is typically set ten to fifteen seconds faster than the time trial pace, with a focus on gradually increasing intensity as athletes become fitter. He also discusses the importance of holistic coaching, which includes conversations about nutrition and lifestyle factors that affect performance. He highlights the need for athletes to understand the importance of fueling their bodies properly, particularly after workouts, to optimize recovery and performance. Additionally, she reflects on the differences between track and cross-country training, noting that while track workouts can be more intense and speed-focused, the overall training should be viewed as one continuous cycle. She aims to build confidence in athletes through rigorous training, ultimately preparing them for peak performance when it matters most. The coach expresses concern about the increasing rate of injuries among athletes, which she attributes to a lack of self-awareness and the pressure of competing with others, particularly influenced by social media and data tracking. You can order the Dr. Leo Kormanik's book Faster Without Fail on Amazon at https://amzn.to/4eEsB7M. Be sure to also check out Dr. Leo's Running Rehab YouTube page at www.YouTube.com/@RunningRehab.…
In this episode of the MindBodyMarathon podcast, host Dr. Leo Kormanik has on Dr. Matt Pisanelli and Dr. Jared Bugaj to discuss winter running, focusing on myth versus fact, safety techniques, and the use of treadmills as an alternative to outdoor running in icy conditions. Dr. Jared shares personal experiences of falling while running in winter, including a dislocated shoulder and a broken hand, which highlights the importance of safety. Both doctors express their views on treadmills, acknowledging their boredom but also their advantages, such as allowing for controlled workouts and avoiding extreme weather. They emphasize the need for variability in treadmill workouts to prevent injuries, as maintaining the same speed and incline can strain muscles. Dr. Matt recounts a story of an elite runner from Alaska who trained primarily on a treadmill and managed to stay healthy by adjusting speed and incline regularly. The discussion also touches on the physiological differences between road and trail running, noting that road running can lead to more repetitive strain injuries due to consistent foot strikes. Finally, the hosts address the myth that winter running is dangerous for lung health, explaining that cold air does not necessarily harbor more bacteria or viruses, though they acknowledge that dressing appropriately is crucial to avoid getting chilled and potentially falling ill. In this discussion, the speakers address common myths about winter running, particularly the belief that cold air is harmful to lung health. They argue that while cold air can feel harsh, it does not inherently damage the lungs. Instead, the body responds to cold air by producing more mucus to warm the air before it enters the lungs. This increased mucus production may lead people to feel unwell, but it's actually a protective mechanism. They also note that people often get sick more during winter months due to increased indoor gatherings rather than winter running itself. The conversation shifts to safety in extreme cold, with the speakers sharing personal experiences of frostbite and discussing appropriate precautions, such as wearing multiple layers, protecting the face, and considering the risk of frostbite on exposed skin. They emphasize the importance of proper layering techniques for winter running, recommending moisture-wicking materials and avoiding cotton, which retains moisture. The speakers also mention strategies for breathing effectively in cold weather, suggesting that runners should adjust their head position to manage airflow better. They share insights on their preferred base layers and discuss additional protective measures like applying Vaseline to prevent chafing. Overall, they encourage a safe and well-prepared approach to winter running while debunking myths about its dangers. In this conversation, the speakers discuss various tips and strategies for winter running, focusing on gear and safety. They mention the use of olive oil on skin as a protective layer against cold, and discuss different types of shoes suitable for winter conditions, highlighting options like Yaktrax and shoes designed specifically for ice and snow. They note that some runners modify old shoes by adding screws for extra grip, although one speaker expresses concern about safety with this method. The discussion also covers the importance of choosing softer rubber shoes for better traction on snow and ice, mentioning brands like Saucony and Vibram. The speakers emphasize the need to be cautious when running in winter, suggesting that runners should familiarize themselves with well-maintained roads and avoid sidewalks that can be slippery or uneven. They also advise on safe falling techniques to minimize injury risk in case of slips. Footwear considerations include using moisture-wicking materials and potentially Gore-Tex for waterproofing, though they caution that Gore-Tex can trap water in certain conditions. Insulated socks and mittens are recommended for warmth, and one speaker shares their experience with battery-operated hand warmers for those with conditions like Raynaud's phenomenon. Finally, they discuss proper running form on slippery surfaces, suggesting a forward lean and shorter stride length to maintain balance and avoid falls. Overall, they provide a comprehensive guide for safe and effective winter running. You can order the Dr. Leo Kormanik's book Faster Without Fail on Amazon at https://amzn.to/4eEsB7M . Be sure to also check out Dr. Leo's Running Rehab YouTube page at www.YouTube.com/@RunningRehab .…
In this episode of the MindBodyMarathon podcast, professional distance runner Anthony Camerieri joins Dr. Leo Kormanik and Zach Goulet to discuss Anthony's journey as a professional runner. Anthony shares that he just completed two sets of hill repeats and talks about his transition from a one-year contract with Tinman Elite to a new four-year contract with Saucony. He details the quick negotiation process, facilitated by his Ole Miss coach, and expresses excitement about having job security as a professional runner. The conversation moves to training locations, with Anthony considering moving to Flagstaff due to better altitude for training. They discuss the dynamics of their training team and how the environment has changed, noting a decrease in the number of athletes training in certain areas. Anthony reflects on his running career, mentioning struggles with injuries and how he managed to compete despite setbacks. He recalls his high school experience, running a successful relay team and eventually transitioning to collegiate running at Miami, where he faced challenges adapting to the required mileage after not running for an extended period. The episode highlights Anthony's growth and resilience as an athlete while also touching on the importance of community and training environments in his journey. In this segment, the hosts discuss Anthony's running journey, particularly his high school and collegiate experiences. Anthony recalls breaking 25 minutes in his sophomore year and improving to around 24:30 by junior year. He shares that after dealing with injuries and a stress reaction in his foot, he shifted to cross training and reduced his running mileage, which allowed him to train consistently. Over time, he gradually increased his running volume while maintaining cross training, ultimately building up his ability to handle the load. They touch on Anthony's high school cross country career, including his best state meet finish and comparisons with peers. The conversation shifts to discussing the evolution of cross country courses and their spectator-friendliness, including frustrations with the criteria for state courses that often prioritize revenue generation over spectator experience. Anthony also shares his experience representing the U.S. in cross country at the World Championships in Serbia. Although he finished fifth on the team and 52nd overall, he reflects on the challenges of the course and the competition. The discussion highlights the importance of competition in athletics and the growth that comes from overcoming obstacles in training and racing. The discussion revolves around upcoming athletic events and training strategies, particularly focusing on cross country and track running. The speaker is considering participating in the World Cross Country Championships in Tallahassee in 2026, emphasizing the competitiveness expected at the event. They mention the introduction of a new World Championship format, which will occur every four years in the off years of the Olympics and World Championships, providing a more condensed and viewer-friendly experience. The speaker is preparing for the indoor season, with a primary focus on the 3K event, aiming to improve their personal record (PR) and potentially qualify for the US Indoor Championships. They reflect on their recent pacing duties and improvements in their performance, noting a significant PR in the 3K and expressing confidence in achieving a faster 5K time this indoor season. Training strategies are discussed, highlighting the importance of gradual mileage increase to avoid injuries, and the speaker shares their current training consistency at around 80-83 miles per week. They also touch on their interest in coaching, leveraging their knowledge of health and athletic training to enhance their coaching effectiveness. The conversation emphasizes the importance of maintaining general health and staying injury-free, noting a trend towards more consistent, less flashy training methods in the running community. The conversation focuses on the differences in running culture, training strategies, and the importance of consistency in achieving performance goals. The speakers discuss how marathon times can vary significantly between different races despite the number of participants, highlighting the competitive nature of certain events. They emphasize that many runners could potentially break three hours in a marathon with a consistent training routine that includes long runs and maintaining a healthy lifestyle. One speaker reflects on their past training mistakes, recalling a particularly intense week in high school that led to injury. They acknowledge that injuries are a common part of the sport but believe that with a smarter approach to training, it doesn't have to be inevitable. As they talk about their current training regimen, they express a desire to maintain higher mileage throughout the racing season and improve their strength training, especially given some ongoing hip issues. Nutrition is also discussed, with one speaker mentioning their reliance on processed foods for convenience and the need to improve their diet for better performance. The conversation also touches on specific workout routines, including double threshold training, which involves a combination of long runs and intense workouts. They discuss the benefits of standing rest periods during workouts to reduce lactate buildup and improve overall performance. The speakers share insights on how they manage fatigue and the psychological aspects of pushing through challenging training sessions. Overall, the dialogue highlights the importance of consistency, smart training practices, and maintaining a balanced approach to nutrition and strength training in the pursuit of running excellence. The conversation revolves around training techniques, particularly focusing on threshold training and the physiological responses associated with it. The speakers discuss their personal experiences with pace thresholds, lactic acid levels, and how these metrics inform their training intensity. They highlight the importance of testing during workouts, mentioning that they typically wait until halfway through to assess their lactic acid levels, which helps them gauge whether they need to adjust their pace. One speaker notes the relationship between perceived exertion, breathing patterns, and heart rate during runs, explaining that they can sense when they’re pushing too hard based on these factors. They discuss using a heart rate monitor for better tracking and understanding of their performance, favoring an armband over chest straps for comfort. The dialogue transitions to discussing different workout structures, including hill workouts and varying workout intensities. They emphasize the benefits of hill training for running economy and strength, explaining that hills naturally promote better form and muscle recruitment. The speakers reflect on how hill workouts enhance power and efficiency, even on flat surfaces. They also touch on the concept of neurological adaptation through heavy lifting and its impact on running performance, sharing anecdotes from their experiences in college training. The conversation illustrates the interconnectedness of training techniques, physiological responses, and performance outcomes in distance running. In this conversation, the speakers discuss various aspects of training, particularly focusing on strength training techniques like deadlifts and the neurological benefits versus muscle mass gains. They explore the importance of incorporating plyometrics and sprint drills into training, acknowledging the risks involved with high-intensity exercises but recognizing their potential benefits for performance. One speaker reflects on their training experience in high school, emphasizing the significance of mental toughness and the balance between hard workouts and injury prevention. They share insights on how injuries, often unrelated to running, impacted their high school career and overall performance trajectory. The discussion highlights the importance of self-belief despite setbacks and the value of enjoying the sport to maintain motivation. You can order the Dr. Leo Kormanik's book Faster Without Fail on Amazon at https://amzn.to/4eEsB7M . Be sure to also check out Dr. Leo's Running Rehab YouTube page at www.YouTube.com/@RunningRehab .…
In this episode of the MindBodyMarathon, Dr. Leo Kormanik interviews Forrest Webb, also known as ForrestGetemGump. Forrest shares his journey from being a former professional breakdancer to becoming a health enthusiast and runner. Recently, he was inducted into the Breakin' Hall of Fame in New York City, which will be part of the upcoming Hip Hop Museum in the Bronx. Forrest reflects on his breakdancing beginnings in the 1970s, his peak years in the 80s and 90s, and the evolution of breaking as it gained mainstream popularity, notably through the Rocksteady Crew's appearances in media. The conversation shifts to Forrest's transition from breakdancing to running, which began after a series of personal challenges, including the loss of his mother and dissatisfaction with the entertainment industry. He shares how he struggled with weight gain, reaching 260 pounds, before committing to running and ultimately losing weight, getting down to 185 pounds. Forrest recounts his initial experiences with running, including training for races without prior knowledge of running techniques, and reflects on how these changes transformed his life. In this segment, Forrest Webb discusses his personal journey with weight gain and the pivotal moment when his wife remarked that she didn't recognize him, which sparked a change in his mindset. He began running as a coping mechanism, realizing its positive impact on his mental health and relationships, as he found that running helped him manage stress and become a better partner. Forrest contrasts the environments of breakdancing and running, noting that breakdancing is highly competitive and can lead to humiliation if one loses a battle, while running is less about direct competition. He shares his early experiences with breakdancing, including a significant moment when he lost to a more skilled dancer, which motivated him to improve his skills. He also describes the structure of dance battles, which can be organized competitions or informal "dark circles." In organized competitions, dancers are paired randomly and battle for a set number of rounds, while dark circles allow for spontaneous challenges among dancers. Each battle typically lasts between 30 to 45 seconds per dancer, depending on the number of rounds. Forrest Webb discusses the evolution of breakdancing competitions, highlighting the contrast between informal battles and organized events that gained prominence in the 1990s. He notes key competitions like the Pro-Am in Miami, the Freestyle Session in New York, and the Battle of the Year in Germany, which showcased both performance and competitive elements. He emphasizes that while European competitions received recognition, breakdancing remained vibrant in New York through local crews. Webb also delves into the complexities surrounding breakdancing's inclusion in the Olympics. He explains the disagreements among different organizations vying for national governing body status and how this affected the scoring and judging for Olympic breakdancing. He criticizes the judging criteria, which he feels may not accurately reflect the creativity and skill of the dancers, leading to outcomes that don't align with the talent showcased in other competitions. He expresses concern over the perception of breakdancing as less entertaining than expected, suggesting that the scoring system favored less innovative moves. Webb believes that the sport’s essence lies in its dance roots, making standardization challenging. He reflects on the subjective nature of judging and the importance of the connection between performers and the audience in informal battles. Finally, he shares his current training goals in running, aiming to participate in the Boston Marathon and complete the six world major marathons. The speaker shares their eating habits, practicing intermittent fasting, and a low-carb diet, which they find helps maintain their weight and energy levels. They reflect on their past eating patterns and how their busy lifestyle in New York influenced their eating habits. Discussion shifts to their experiences with dancing, specifically breakdancing, and the importance of flow state in both dancing and running. They recount memorable performances where everything clicked, emphasizing that being in a flow state means being fully immersed in the activity without self-judgment. Finally, the speaker mentions their music work and where people can find their mixes on platforms like Mixcloud and SoundCloud, highlighting their passion for DJing alongside their athletic pursuits. You can order the Dr. Leo Kormanik's book Faster Without Fail on Amazon at https://amzn.to/4eEsB7M. Be sure to also check out Dr. Leo's Running Rehab YouTube page at www.YouTube.com/@RunningRehab.…
In this episode of the MindBody Marathon, Dr. Leo Kormanik, Dr. Matt Pisanelli, and Zach Goulet discuss low back pain, especially relevant since a significant portion of the adult population experiences it. They introduce themselves while donning festive holiday attire and share personal anecdotes about their experiences with back pain. The conversation touches on the misconception that such injuries are always related to significant strain, highlighting that low back pain can result from seemingly minor actions, like bending over to pick something up. They explain that many back injuries may not even stem from a single event but rather build up over time, akin to a dam breaking under pressure. The hosts also discuss the various causes of low back pain, including disc issues, which can be asymptomatic or cause significant discomfort, and issues related to posterior elements, such as facet joints. Muscle spasms are also common in back injuries, often acting as a protective response. Additionally, they mention that visceral issues, like kidney stones or reproductive problems, can manifest as referred back pain. The episode concludes with a discussion about sciatica, explaining how it can be caused by nerve impingement in the lower back and how systemic inflammation from poor diet can exacerbate nerve issues. They suggest that managing overall body health and focusing on core stability can help alleviate and prevent low back pain. They explain that disc problems can vary significantly, with central, paracentral, and lateral herniations affecting movement and treatment approaches differently. The McKenzie method is introduced as a movement-based treatment strategy that emphasizes exercises to restore spinal function and alleviate pain, particularly for disc issues. The hosts elaborate on how certain movements can either exacerbate or relieve pain depending on the type of disc issue. They stress that not all disc problems are created equal and emphasize the importance of understanding the specific nature of a disc issue for effective treatment. Moreover, they discuss the misconception that a diagnosis of a disc herniation is dire; many people live with them without severe issues. The conversation highlights the body's innate ability to heal itself given the right conditions and treatment, contrasting this vitalistic approach with traditional allopathic methods, which often focus on invasive interventions. They caution against the tendency to resort to surgery for milder symptoms like tingling or numbness, which were often treated more aggressively in the past. Instead, they encourage a conservative approach, highlighting the importance of recognizing "red flags" that indicate when surgical intervention may be necessary. The conversation transitions to practical techniques for managing chronic back pain, particularly for the majority who experience tightness or discomfort without severe issues. The hosts recommend the McKenzie method, particularly exercises like press-ups, which help decompress the spine without using back muscles. They also stress the importance of maintaining hip flexor flexibility to prevent undue stress on the back. They warn against excessive stretching of tight muscles, suggesting that the focus should be on normalizing movement and gradually easing muscle tension without overextending. They express caution about using planks for patients with severe pain due to the potential for increased abdominal pressure and spinal stress. Instead, they recommend diaphragmatic breathing, which engages the diaphragm and helps stabilize the spine, as well as the McGill Big Three exercises, which include gentle movements to strengthen deeper spinal muscles without excessive strain. The hosts emphasize the significance of activating the transversospinalis group, which can atrophy with chronic back pain, leading to muscle spasms. They argue against aggressive core exercises, suggesting that movements like side planks, dead bugs, and glute bridges are more beneficial for rehabilitation. Additionally, they touch on the prevalence of osteopenia among runners, highlighting the need for foundational core work to support spinal health. They also discuss the impact of poor posture, especially during prolonged sitting, as a major contributor to back pain. Finally, they address the use of heat versus ice for pain relief, recommending heat for stability but cautioning against using it while in a stretched position. They suggest ice for very acute pain but acknowledge that it can sometimes exacerbate discomfort. Overall, the conversation underscores the importance of movement, proper exercise, and awareness of posture in managing and preventing back pain. You can order the Dr. Leo Kormanik's book Faster Without Fail on Amazon at https://amzn.to/4eEsB7M. Be sure to also check out Dr. Leo's Running Rehab YouTube page at www.YouTube.com/@RunningRehab.…
The Valencia Marathon, initially unknown to the Dr. Leo Kormanik and Samua Kormanik, turned out to be a significant race, often considered one of the fastest marathons globally. Despite recent floods in the area, over 28,000 runners participated. The marathon is known for its high percentage of finishers breaking the three-hour mark, with around 18.5% achieving this in 2023. The course, while not particularly fast in design, draws many elite runners due to its accessibility and the potential for fast times. The host highlighted the vibrant atmosphere of Valencia, the local cuisine, and the lack of American representation at the event, possibly due to its timing during Thanksgiving. Notably, American runner Sarah Hall achieved a top-ten finish and set a Masters record. The conversation also touched on the impressive expo, which featured many unique brands and a large turnout, despite logistical challenges caused by the floods. Overall, the host expressed a desire to return to Valencia for the marathon and the expo, emphasizing it was one of the best marathons he had attended in his extensive running experience. In this discussion about the Valencia Marathon, the host reflects on the unique experience, particularly highlighting the crowd support, which was reminiscent of the Boston Marathon—there were both quiet and energetic spots along the route. The finish line was especially lively, with roaring crowds on either side of the narrow course, adding to the excitement. The host compares the atmosphere to the Tour de France, noting the lack of barriers between runners and spectators, which created an intense experience as fans were very engaged. While there wasn't much music or entertainment along the course, the crowd's enthusiasm made up for it. The conversation then shifts to the host’s personal experience with marathons, discussing his struggles with injuries over the past year and a half. Despite these challenges, he successfully completed the Valencia Marathon in 2:51, feeling strong cardiovascularly but recognizing the need to build strength in his legs due to previous injuries and travel fatigue. He aimed to finish under 2:53 as it would qualify him for the New York Marathon, although he acknowledged the complexities of getting into that race despite meeting the time requirement. Overall, the Valencia Marathon was a fulfilling experience for the host, blending the thrill of competition with the charm of the city. The conversation revolves around the challenges and experiences of running a marathon after traveling internationally. The speaker discusses how flying to Brazil and then Spain affected their physical performance during a race, where they aimed to finish under 2:53 to qualify for the New York Marathon, albeit recognizing that entry is still highly competitive. They mention the complications with timing chips that inaccurately recorded their finish time due to a late start. The speaker prefers to break the race down into manageable 5K splits rather than counting down by kilometers, which helps mentally during the run. They express admiration for the fast times achieved by other runners, despite warmer weather conditions during the race, noting differences in how American runners might react to heat compared to other competitors. The discussion also highlights the interesting phenomenon of "balloon ladies" at Disney races, who are not official sweepers but rather a group of runners helping others gauge their pace and avoid being swept off the course. This has unintentionally created a sense of dread among some participants, despite the balloon ladies' friendly intentions. Lastly, the conversation touches on the effects of jet lag on performance, with the speaker sharing tips on how to adapt before a race, emphasizing the importance of timing regarding arrival to minimize the negative impacts of travel on running performance. The discussion centers around strategies for managing jet lag and preparing for international races. The speaker suggests arriving in a new city and engaging in a workout to help adjust to the local circadian rhythm, along with using melatonin or sleep aids for the first night. They note that flying west is generally easier than flying east due to time gain versus loss, and highlight the psychological impact of overnight flights. The conversation also touches on the practices of elite runners, like Sarah Hall, who might arrive a week to ten days early before a race to acclimate fully. The speaker reflects on the unique aspects of races in different countries, such as the distribution of full water bottles at aid stations, which allows for effective hydration and cooling during runs. They express enthusiasm for the current running boom, encouraging people to explore international races as a way to engage with different running cultures. The speaker shares a humorous experience of a half marathon in Luxembourg, where participants enjoyed beer and wine along the course, showcasing a festive atmosphere. In comparing running cultures, the speaker observes that other countries might have a more serious tone towards running, contrasting with the more casual, fun-run vibe seen in the U.S. They comment on the fitness culture in places like Spain, attributing a level of vanity to the aesthetic values prevalent in Latin cultures. The speaker concludes by encouraging listeners to consider participating in international marathons and to explore unique racing opportunities. You can order the Dr. Leo Kormanik's book Faster Without Fail on Amazon at https://amzn.to/4eEsB7M . Be sure to also check out Dr. Leo's Running Rehab YouTube page at www.YouTube.com/@RunningRehab .…
In this episode of the MindBodyMarathon, Dr. Leo Kormanik running specialist discusses with Zach Goulet and Dr. Matt Pisanelli natural remedies for overcoming sickness, particularly during the cold season. They share personal experiences of feeling under the weather and emphasize the prevalence of illness this time of year, which they observed even while traveling internationally. The conversation includes various home remedies and health tips. One host shares a drink made from bone broth and honey, noting honey's effectiveness in alleviating coughs, potentially surpassing traditional cough syrups. Another host mentions a drink made from peppermint tea and honey, while a third discusses a concoction called "juju juice," made from grated jujube, ginger, cinnamon, curcumin, honey, apple cider vinegar, and lemon. They also highlight the benefits of garlic, explaining a method to infuse honey with crushed garlic for therapeutic use, and the importance of apple cider vinegar for cleansing and health. One host recommends a hydration strategy using Pedialyte or similar electrolyte solutions, along with warm clothing to sleep in, which they claim can quickly alleviate symptoms of illness. Finally, they discuss the benefits of using saunas to combat sickness, suggesting that the heat can help expel illness from the body. They advocate for regular sauna use during cold and flu seasons, noting its effectiveness in enhancing respiratory health. The episode serves as a resource for listeners looking for natural, practical methods to manage and recover from sickness. In this discussion, the hosts share personal experiences and insights on managing chronic allergies and respiratory issues, particularly during cold and flu season. One host recounts a beneficial experience in a steam room in Switzerland that helped clear congestion, highlighting the effectiveness of steam and essential oils for respiratory relief. They also mention using heat from dishwashers as a makeshift steam treatment when desperate. The conversation shifts to the benefits of saunas, explaining how they can mimic the body’s natural fever response to combat illness by creating an environment that bacteria and viruses cannot thrive in. They reference James Nestor's book on the importance of nasal breathing, noting how it filters out microbes more effectively than mouth breathing, which can lead to increased susceptibility to illness. The hosts discuss the use of neti pots for nasal irrigation to alleviate congestion, recommending keeping them clean and using distilled water. They emphasize the importance of nutrition during illness, noting that the gut plays a significant role in immune health. They suggest consuming simple, easily digestible foods to support the immune system. Additionally, they touch on the impact of seasonal changes and unhealthy eating habits during the holiday season as contributing factors to increased sickness. They caution against cold exposure when fully sick but mention its potential benefits for immune robustness when feeling slightly unwell. Finally, the hosts recommend preventative measures for travelers, such as using zinc cough drops to combat exposure to germs in enclosed spaces like airplanes. They advocate for maintaining a proactive approach to health, especially when around sick individuals. Overall, the discussion blends personal anecdotes with practical health tips for managing respiratory issues and staying healthy during cold and flu season. In this discussion, the hosts share various health tips and personal experiences related to preventing illness, particularly during travel and cold seasons. They emphasize the importance of maintaining immune health by using remedies like zinc cough drops and Neosporin on a Q-tip to combat bacteria when around sick individuals. One host mentions using essential oils, specifically a blend called Thieves, which contains natural antibacterial ingredients, as a preventative measure during flights. They also discuss the significance of vitamins D, C, and zinc in supporting the immune system, alongside products like Inner Defense and garlic pearls for additional health benefits. The conversation touches on exercise during illness, suggesting that low-energy days may require rest, while light exercise can be beneficial when starting to recover. The hosts reflect on personal experiences and mental resilience in the face of sickness, noting that some athletes continue to push through their training despite feeling unwell. Overall, the discussion blends practical advice on immune health, personal anecdotes, and the importance of listening to one's body during illness. They emphasize the importance of consuming simple and nourishing foods, such as bone broth, to support the immune system without overstressing the gastrointestinal tract. One host shares a memorable experience at a restaurant in Madrid where they observed a unique method of extracting broth from a shank bone, highlighting cultural practices around food. They advocate for natural healing methods over reliance on medications, noting their preference for approaches like Wim Hof breathing to boost energy and improve respiratory function. The discussion also touches on the common use of pain relievers like Tylenol, with the hosts expressing concern over their frequent use among peers, sharing personal anecdotes about their own minimal use of such medications. The conversation concludes with the importance of listening to one’s body and exploring home remedies, while encouraging listeners to share their own tips. They promise to include additional resources and suggestions in the show notes for those interested in natural health practices. Neti Pot: https://amzn.to/3VsyQUS Organiz Zinc Cough Drops: https://amzn.to/3ZrbRe3 Young Living: https://www.youngliving.com . Check out for Thieves Cough Drops, Immunopro essential oil, Thieves essential oil, Clove essential oil, and Inner Defense natural remedy pills. You can order the Dr. Leo Kormanik's book Faster Without Fail on Amazon at https://amzn.to/4eEsB7M . Be sure to also check out Dr. Leo's Running Rehab YouTube page at www.YouTube.com/@RunningRehab .…
You can order the Dr. Leo Kormanik's book Faster Without Fail on Amazon at https://amzn.to/4eEsB7M. Be sure to also check out Dr. Leo's Running Rehab YouTube page at www.YouTube.com/@RunningRehab. The discussion on this episode of the MindBodyMarathon podcast is with Matt Heberling, PhD about running form analysis. Host Dr. Leo Kormanik running specialist is here to break down some of the best ways to improve your running form. Matt and Dr. Leo talk about how running form is not a matter of precision but a matter of individual form more akin to dancing. Running form should be based on reflexes, rhythm, and coordination. For this to be the case, good body awareness and connection to how we feel and how we move is critical. The discussion gives you insight into how to make this possible. They are onsite in Valencia, Spain ahead of the famous Valencia Marathon of which Dr. Leo is going to participate.…
You can order the Dr. Leo Kormanik's book Faster Without Fail on Amazon at https://amzn.to/4eEsB7M . Be sure to also check out Dr. Leo's Running Rehab YouTube page at www.YouTube.com/@RunningRehab . In this episode of the MindBodyMarathon, host Dr. Leo Kormanik, Zach Goulet and Adam Stackpole share their experiences hiking the Grand Canyon, specifically the Rim to Rim to Rim (R3) trek. They highlight the challenges they faced, including inadequate preparation and physical difficulties throughout the journey. The episode aims to inform and guide listeners interested in undertaking similar hikes, detailing their route and the lessons learned along the way. Key points include: 1. Experience Overview: They recount their challenging yet rewarding hike, discussing the distance they covered (approximately 45-46 miles) and the time taken (about 15.5 hours). 2. Preparation: Both admit to being underprepared, with only a few months of casual training leading up to the hike. They emphasize the importance of being adequately trained for such strenuous activities. 3. Trail Details: They describe their route, which included the South Kaibab Trail down to Phantom Ranch, then up the North Kaibab Trail, and back down via Bright Angel. The choice of trails was strategic, as Bright Angel provides more water stops. 4. Mental and Physical Challenges: The hosts discuss the emotional highs and lows experienced during the hike, illustrating how each member of the group faced their own struggles at different times. 5. Injury and Resilience: Dr. Leo shares his experience of falling and injuring his knee, highlighting the mental toughness required to continue despite pain. The discussion reveals the importance of camaraderie and support among hiking partners. 6. Trail Conditions: They mention the unique challenges of the canyon’s terrain, including the need for careful footing due to boulder placements and elevation changes. Overall, the episode blends humor and seriousness as they reflect on the grueling nature of the hike, the camaraderie formed, and the valuable insights gained for anyone considering a similar adventure. In this discussion, the hosts recount their grueling experience hiking the Rim to Rim to Rim (R-III) route in the Grand Canyon during an exceptionally hot week in October. They delve into various challenges they faced, including inadequate preparation, navigating difficult terrain, and the emotional and physical toll of the hike. Key points include: Extreme Heat: They discuss the weather conditions, noting it was the hottest week of October on record, with temperatures reaching at least 105 degrees. The heat was particularly brutal when they exited Phantom Ranch. Navigation Mistakes: They recount a significant mistake early on where they followed an incorrect path, wasting time and distance. This misstep was attributed to following a Spanish tour guide, which led to frustration and added mileage. Trail Conditions: The hosts describe the technical difficulties of the South Kaibab Trail, emphasizing the steepness and challenging footing, which contributed to physical exhaustion. GPS Reliability: They discuss the inadequacies of their GPS devices, which sometimes provided inaccurate readings, particularly in the canyon's confined areas. They stress the importance of trusting ranger guidance and established trail information over GPS data. Mental Resilience: The conversation highlights the mental challenges of long-distance hiking, including dealing with discouraging news about remaining distances and the need for perseverance. They emphasize the importance of focusing on one step at a time, particularly during tough moments. Overall Experience: Despite the hardships, they reflect positively on the experience, noting that overcoming such challenges makes everyday life feel less stressful. They encourage others to tackle the Grand Canyon hike for its unique beauty and rewarding experience. Overall, the discussion serves as a candid reflection on the physical and emotional struggles faced during the hike, along with valuable lessons learned about preparation, navigation, and mental toughness. In this conversation, the hosts share their personal low points and challenges during their Rim to Rim to Rim hike in the Grand Canyon. Key highlights include: 1. Preparation Issues: One host experienced a panic moment realizing he forgot to put in his contacts before the hike, but ultimately found wearing glasses was manageable due to the dry conditions. 2. Ascend Challenges: The ascent to the North Rim was described as unexpectedly difficult, with one host considering abandoning the hike. They noted how a fellow hiker's comment about the difficulty added to their struggle, but they found motivation in glimpses of blue sky during the climb. 3. Team Dynamics: Another host praised a teammate, Zach, for maintaining a positive energy throughout the hike, even when others felt fatigued and overwhelmed. 4. Mental Resilience: The group discussed the mental toll of the hike, recognizing that despite being afraid of heights, they focused on the journey rather than the danger. They described moments of vulnerability and the realization that they were close to finishing the hike provided encouragement. 5. Physical Struggles: They detailed various physical challenges, including blisters, chafing, and fatigue. One host, Adam, who is type 1 diabetic, shared his experience managing his condition during the hike, emphasizing the importance of careful nutrition and hydration. 6. Canyon Experience: The hosts reflected on the humbling nature of the Grand Canyon, noting how it offered moments of reprieve, such as finding a stream that provided relief. They concluded that despite the challenges, the experience was rewarding and encouraged others to be observant and prepared for such an endeavor. Overall, the conversation captures the physical, mental, and emotional trials of the hike, the camaraderie among the group, and the valuable lessons learned from the experience. In this discussion, a group of hikers reflects on their experiences during a challenging Rim to Rim to Rim hike in the Grand Canyon, sharing lessons learned about preparation, nutrition, and technique. 1. Checkpoints for Anxiety Relief: One hiker felt reassured by the presence of checkpoints, which helped alleviate anxiety during the hike. However, excitement at a checkpoint led to overexertion later. 2. Nutrition and Hydration: The hikers emphasized the importance of proper nutrition. One hiker regretted packing only sugary snacks, which resulted in dizziness and lightheadedness. They recommended including real food for longer hikes to maintain energy levels. 3. Physical Challenges: They discussed the intense physical demands of the hike, particularly the steep ascents. One hiker noted that conventional gym workouts couldn't adequately prepare them for the specific strain of the trail. 4. Technique and Teamwork: Observing each other's techniques, such as using trekking poles effectively and maintaining momentum, was crucial. They highlighted the importance of keeping teammates in sight and supporting one another throughout the hike. 5. Rhabdomyolysis (Rhabdo): A serious topic arose regarding the risk of rhabdo, a condition caused by extreme exertion leading to muscle breakdown and kidney damage. One hiker experienced symptoms and stressed the need for hydration and awareness of the condition’s signs. 6. Electrolyte Balance: The group discussed electrolyte management, emphasizing the necessity of sodium to maintain hydration. They advocated for using products like Element, which contains a balanced ratio of sodium, potassium, and magnesium. 7. Food Recommendations: They concluded that packing substantial, non-sugary foods like peanut butter and jelly sandwiches and salty snacks would be beneficial for future hikes. The importance of consuming solid food during long hikes was reiterated, contrasting with road marathons where fueling is different. Overall, the conversation serves as a valuable guide for hikers, highlighting the significance of preparation, proper nutrition, and the need for teamwork in tackling demanding trails. The discussion revolves around the experiences and lessons learned from running a challenging ultra-marathon in the Grand Canyon. The speaker reflects on their nutritional choices, mentioning that foods like chips, pickles, and ginger candies helped with nausea and energy during the race. They recount a specific moment when they failed to eat properly after reaching Phantom Ranch, which led to nausea later on. The importance of teamwork and having a supportive group is emphasized, with the speaker recalling the camaraderie and shared challenges they faced during the run. They also discuss footwear, comparing different shoes and their impacts on performance and comfort during the race. The Nike Ultra Fly shoes, while effective in some respects, were noted to cause issues on descents, while the Ultra Experience Wilds provided better support and comfort for one of the runners. Additional insights include the challenges of the terrain, particularly navigating sections of the trail that were tricky or misleading, and the humorous camaraderie among the group, evidenced by their playful trail names. The overall message highlights the value of preparation, the necessity of proper nutrition, and the significance of team dynamics in overcoming the hardships of ultra-endurance events. The conversation revolves around a group of friends reflecting on their challenging experience of running the Rim to Rim to Rim in the Grand Canyon. They discuss the strengths and potential of one member, Zach, who is seen as a source of positivity and encouragement throughout the trek. Despite their shared anxieties, particularly one member's fear of the heat and potential heat stroke, they each recognize their personal struggles and achievements during the run. The group humorously compares themselves to characters from "Seinfeld," highlighting their different personalities and how they coped with the physical and mental challenges of the run. One member experienced hallucinations due to exhaustion and dehydration, adding a surreal aspect to the journey. They recount moments of camaraderie, support from fellow hikers, and the uplifting energy exchanged along the trail. The friends appreciate the kindness of others they encountered, who offered encouragement and motivation, emphasizing the sense of community among those tackling such a strenuous challenge. Ultimately, they express gratitude for the experience, recognizing how overcoming such obstacles puts everyday challenges into perspective. Their shared laughter and stories reflect the bonds formed through their adventure and the lessons learned about resilience and teamwork. In their reflection on their recent Rim to Rim to Rim run in the Grand Canyon, a group of friends shares insights about the experience and what they would do differently. They found the day to be epic and noted the kindness of fellow hikers, which highlighted the best in people during challenging times. Overall, they express a sense of accomplishment from completing the trek, with many considering it one of their greatest athletic achievements, despite the physical challenges faced. They plan to apply their lessons learned for a potential future attempt at the run. In their discussion about their recent Rim to Rim to Rim run in the Grand Canyon, the group reflects on their physical preparation and the importance of strength training for such a demanding activity. One member acknowledges that while their cardiovascular fitness was adequate, incorporating strength exercises could have better prepared them for the physical challenges faced during the run. They emphasize the need for strong core and leg muscles to handle the uneven terrain and elevation changes. Looking ahead, they express confidence in their potential to improve their time on a future attempt, suggesting that with better training and experience, they could complete the hike in a faster timeframe. The group is excited about the possibility of returning, armed with lessons learned from their recent experience. Overall, the speakers encourage others to undertake similar adventures, emphasizing the lessons learned and the personal transformation that can result from facing hardships in nature. They invite listeners to reach out for advice or share experiences as they prepare for their own journeys.…
You can order the Dr. Leo Kormanik's book Faster Without Fail on Amazon at https://amzn.to/4eEsB7M. Be sure to also check out Dr. Leo's Running Rehab YouTube page at www.YouTube.com/@RunningRehab. In this episode of the Mind Body Marathon Podcast, Dr. Leo Kormanik Running Specialist discusses the key concept of joint laxity and range of motion and the 9-Point Flexibility Test. This is important for understanding if you should spent your time stretching or strengthening.…
You can order the Dr. Leo Kormanik's book Faster Without Fail on Amazon at https://amzn.to/4eEsB7M . Be sure to also check out Dr. Leo's Running Rehab YouTube page at www.YouTube.com/@RunningRehab . In this episode of the MindBody Marathon, sports physicians Dr. Leo Kormanik and Matt Pisanelli, along with sports massage therapist Zach Goulet, address common questions related to sports injuries and training, particularly focusing on hamstring tightness. They discuss the misconception that tight hamstrings require more static stretching, advocating instead for dynamic stretching and mobility work. The conversation points out that nerve tension, particularly in the sciatic nerve, can contribute to feelings of tightness in the hamstrings and calves. They discuss how addressing these nerve issues can alleviate discomfort and improve performance. Lastly, they touch on the importance of proper warm-up exercises for various activities, including running and sports like pickleball, emphasizing the need for a comprehensive approach to prevent injuries and enhance athletic performance. The discussion focuses on effective warm-up strategies and dietary advice for athletes and active individuals. Key points include: 1. Warm-Up Techniques: - Trunk activation is crucial, with recommended exercises like back extensions to relieve tension. - Activating hip muscles through leg swings, high fire hydrants, and clams is essential. - For sports involving arms, rotator cuff exercises are advised. - Runners should include bounding and plyometrics to enhance tendon elasticity, especially when waiting for a race. - Abdominal breathing before events can reduce anxiety and improve core stability. 2. Dietary Recommendations: - A paleo diet, emphasizing meat, vegetables, and fruits while avoiding processed foods, is suggested as a well-rounded option. - The concept of homesteading, or growing one's own food, is highlighted as beneficial for understanding food quality and encouraging healthy eating habits. - Personal experiences with various diets (paleo, vegan, carnivore, keto) illustrate the importance of finding a diet that meets individual nutritional needs. 3. Gut Health: - The vagus nerve plays a significant role in the mind-gut connection, affecting overall health and performance. - Maintaining a healthy gut microbiome is linked to better physical health and performance in sports. Heat vs. Ice for Injury Recovery: - The general guideline is to use ice for acute injuries (like sprains) to reduce inflammation, while heat is more appropriate for chronic issues. - Ice helps calm pain receptors and reduce swelling, allowing for better recovery. - Chronic pain should not be treated with ice as it may not facilitate healing; instead, heat can stimulate blood flow and promote healing. - Caution is advised when using heat, especially in the presence of infections or open wounds. The conversation highlights the importance of understanding individual differences in muscle tightness and ligament looseness, suggesting that treatment strategies should be tailored accordingly. For athletes, the timing of treatments like massages is critical; experienced athletes can benefit from soft tissue work close to events, while those new to it should allow more time for their bodies to adjust. The discussion also critiques the influence of social media on public perception of manual therapy, arguing that professionals who downplay its importance may have ulterior motives, such as retaining viewers or selling products. The speakers stress that elite athletes rely on physical treatments for optimal performance, and dismissing this need can lead to missed opportunities for improvement. Lastly, personal anecdotes illustrate the potential risks of not fully disclosing medical issues during treatment, underscoring the need for clear communication between patients and providers. Overall, the key takeaway is that effective treatment should be strategic, aimed at achieving results without overloading the body, allowing athletes to continue performing optimally. The speakers encourage open dialogue with providers to ensure the best care tailored to individual needs. In this discussion, the speakers share their thoughts on running shoes, emphasizing that the best shoe is one that feels right for the individual. They highlight the importance of personal comfort over trends or recommendations from others. Key points include: 1. Personal Preference: Each runner should choose shoes based on how they feel during runs, similar to how one might choose food. Just because a friend loves a particular shoe doesn’t mean it will work for someone else. 2. Shoe Mechanics: There’s a significant difference in how shoes affect the foot's mechanics. For example, those with hip and knee issues may benefit from lower drop shoes, while higher drop shoes can help with Achilles and calf problems. However, individual responses can vary. 3. Shoe Weight and Striking Style: Heavier shoes can lead to heel striking, which may exacerbate Achilles pain, while lighter shoes encourage better form and midfoot striking. The speakers express a preference for lightweight shoes that provide good ground feedback. 4. Variety is Key: They advocate for having a variety of shoes in a runner's arsenal to accommodate different runs and surfaces, rather than relying on a single pair. This variety can help prevent injury and improve performance. 5. Training vs. Race Day Shoes: Training in heavier shoes can prepare a runner for race day by allowing them to feel lighter and more efficient when using lighter shoes during competitions.…
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