Our first conversation is one of the most downloaded episodes of the podcast! Greg Potter PhD returns for a discussion about the effects of COVID-19 on sleep, what to do about stress induced insomnia, formulas for behavior change leading to better sleep, and Resilient Nutrition.

Who is Greg Potter, PhD?

Greg Potter’s PhD work at the University of Leeds on sleep, diet, and metabolic health was featured by the likes of the BBC World Service, the Washington Post, and Reuters. Greg has a BSc and an MSc in Exercise Physiology from Loughborough University, where he coached a sprinter to four gold medals at the European Championships. Greg has also worked with groups such as The United States Naval Special Warfare Command on health and performance optimization. He is now Chief Scientific officer for a digital health startup.

Highlights

[5:23] COVID-19 and Sleep Disturbance

[10:14] Tracking Data for Health and Sleep Optimization

[18:46] What metrics matter

[28:40] Beating Anxiety induced Insomnia

[39:03] Optimizing the Sleep-Wake Cycle

[45:48] Creating a sleep routine

[52:30] Sleep Supportive Nutrients and Supplements

[1:02:10] Resilient Nutrition

Resources

Chrononutrition: Optimal Meal Timing for Epic Energy, Focus and Body Composition with Greg Potter

Sleepio App

Tobias Lundgren Bull’s Eye Exercise

VO2 max Cooper Test

Restwelle Melatonin

Pittsburgh Sleep Quality Index

SponsorsResilient Nutrition

I met Greg Potter at a speaking event in Latvia.

9 months later, I met Ali Macdonald at a speaking event in London.

Ali and Greg mentioned they were working on something special in the endurance space. And damn... they have done a fantastic job of tackling endurance nutrition.

I remember when I was going back to run the Brussels marathon and I was looking at the options for fueling during the race. I was surprised by the lack of real food, but also things that supported me during my run.

Enter Resilient Nutrition.

Ali and Greg have developed a formula which is called Long Range Fuel, and there are several choices for you, which now I use for everything from cognitive endurance to my physical endurance.

Head on over to resilientnutrition.com and get yours today because they taste so fricking good. Use the code Boomer for 10% off.

Vielight

Vielight combines science and engineering ingenuity to develop unique devices that deliver photons to the brain and inner systems. Their mission is to create photobiomodulation devices that are safe and effective – to help improve one’s quality of life.

The Neuro Alpha is a staple in my stress resilience and sleep improvement routine. I get better sleep, better focus, and less anxiety around public speaking. And... increased ability to drop into flow.

Go to vielight.com and use the promo code BOOMER for 10% off your purchase.

Continue Your High Performance Journey with Greg Potter PhD

Resilient Nutrition

Resilient Nutrition Facebook

Research Gate

LinkedIn

Instagram

Twitter

Disclaimer

This information is being provided to you for educational and informational purposes only. This is being provided as a self-help tool to help you understand your genetics, biodata and other information to enhance your performance. It is not medical ...

Tackling misinformation, live high / train low, blood doping, and blood flow restriction training with a world-renowned physiologist and physician and pioneer in sports medicine.

Dr. Jim Stray-Gundersen shared his wealth of expertise is a diverse array of athletic performance fields.

Who is Dr. James Stray-Gundersen?

Jim Stray-Gundersen is a world-renowned expert in Sports Medicine, Exercise Physiology and Training for Sport Performance, and is a world-renowned expert in BFR Training. Drawing from his lifetime of experience with elite level athletes and clinical populations, Dr. Jim Stray-Gundersen is one of the world’s leading physiologists and strongly believes that BFR will revolutionize training and rehabilitation everywhere.

In designing the B Strong System with Sean Whalen, Dr. Stray-Gundersen wished to make the most affordable, simple, safe, and effective BFR training bands on the market so that he could share this discovery with as many people as possible and increase the overall fitness of the world. Dr. Stray-Gundersen has identified the key mechanisms, applications, and safety guidelines and applied them to develop a safe and effective product.

He also lectures throughout Europe and North America for those seeking protocols and guidelines to maximize benefits and eliminate risk of BFR training.

As a physician, Dr. James Stray-Gundersen has treated thousands of patients and athletes alike. As a researcher, he authored the ground-breaking study, “Live high, train low” that revolutionized altitude training. As a sports scientist, he has worked with elite-level teams in skiing, cycling, running, soccer, and countless others.

Dr Stray-Gundersen has been involved in the training regimens of Olympians and World Class athletes resulting in over 100 Olympic Medals and World Championships. With over 40 years of hands-on experience with people and athletes of all ages, Dr. Stray-Gundersen has constantly been at the forefront of top-level performance. He predicts, B Strong Training will change how the world gains the benefits of exercise, improving longevity and quality of life. B Strong Training will change your life.

Highlights

[7:43] Speed Skating at a High Level

[9:56] Blood Doping and Developing WADA

[18:01] Benefits from Living High, Training Low scenario

[24:42] Discovering Blood Flow Restriction Training

[31:24] Effective workouts with Blood Flow Restriction

[41:04] Blood flow Restriction training and recovery from ailments

[43:21] The B Strong Innovation

Resources

Live High Train Low

Hypoxic Tents

Femoral Artery Study

BStrong Guidance App

On Death and Dying by Elisabeth Kübler-Ross

Journey to Ixtlan by Carlos Castaneda

SponsorsBlue Cannatine

One of my favorite tools for cognitive enhancement, especially after long plan rides, is Blue Cannatine. The delivery mechanism is unique (buccle troche). It is especially effective for me on improving short-term memory, focus, and verbal fluency.

It’s the closest thing that I found to NZT and I think you guys should try it out. Get yours at troscriptions.com and use the code BOOMER for a discount.

Full disclosure: I am involved with the company (I like the product that much).

B Strong

I've been fascinated by blood flow restriction training for a very long time. B Strong made great innovations on this technology.

I use it almost every day: high reps, low number of sets, a few exercises. In 20 minutes, I have a fantastic workout which is triggering an anabolic response.

If you want to get your B Strong blood flow restriction device, head on over to https://bstrong.training/ and use the code BOOMER, and you're going to get yo...

John Kelly holds a spot in the Guinness World Book of Records, is a Chief Technology Officer, and is the 15th person to finish the Barkley Marathons. John shares stories on how he trained for the Montane Spine Race, surviving the Barkley, and how he still has time for family at the end of the day.

Who is John Kelly?

John Kelly is an ultrarunning data scientist, father of three with a former triathlon habit. He is the Chief Technology Officer of Envelop Risk, and to support his ability to do that day job with a clear mind he runs, bikes, and hikes. He also used to be a pretty serious water skier and World of Warcraft player.

John has been running most of his life. In high school he was a good, but not a great runner. During college and grad school, John essentially took a full decade off from the sport. After grad school, he rediscovered his love of the mountains on a road trip out west that included hiking the John Muir Trail with his incredible wife Jessi.

John ended up running the 2013 Marine Corps Marathon, and it was an absolute disaster. It was his first race in 10 years, his longest race by 20 miles, and his training had been horribly insufficient. Of course, immediately after that, John said, “I think I can do better” and signed up for another.

John has always been a math and computer person who enjoys finding patterns and automating complex processes. An opportunity at a startup, where there was less bureaucracy and John would have more influence over research and applications, was something he couldn’t walk away from. In the summer of 2015, around the same time that he got serious about ultrarunning and triathlons, as he made the jump to become the Director of Analytics at QxBranch, a data analytics startup in downtown DC. That startup partnered with a company in the UK to create another startup, Envelop Risk, that could better deliver that product to customers and insurance partners.

Highlights

[3:30] Setting a world record

[7:30] The appeal of data science

[9:55] Returning to running

[15:44] Thriving at the Barkley Marathons

[22:30] How ultra resilience transfers to everyday life

[30:06] The biggest mistakes people make with marathons

[36:15] John’s training regimen

[43:50] Sleep optimization for performance endurance

[49:45] Use data in the training

[55:38] Maintaining work-life balance

Resources

The Barkley Marathons Documentary

Barkley Marathons

Upper Kelly Camp

David Roche -Training For Busy Athletes

Garmin Forerunner 945

The Bible

Sponsors

CAR.O.L

You don’t have time for that 45 minute jog.

You need something fast, efficient, and leaves you wanting more.

My favorite tool for this is the CAR.O.L. She is a life-changing bike, that provides you all the endurance you need into two 20 second bursts.

Yes, you read that right.

That’s 40 seconds of max-effort, including the warm up and cool downs, you get a kick-ass workout in 8 minutes and 40 seconds.

The CAR.O.L is a resistance bike powered by artificial intelligence, which personalizes and optimizes the resistance, so you hit your maximum intensity levels and maximize glycogen depletion every single time.

The proof is really in the pudding. CAR.O.L’s effectiveness was independently verified by the American Council on Exercise. I gave the CAR.O.L bike spin at Health Optimization Summit in London this year, and she kicked my ass so much that I had to get one. Check out CAR.O.L at carolfitai.com

If you have limited time and want a kick ass workout, which basically everyone that listens to this show does, use the code DECODING150 for a big discount, head over to CarolfitAI.com to secure yours.

Resilient Nutrition

The guys at resilient nutrition have done a fantastic job of tackling the endurance nutrition space.

Their first product, Long Range Fuel come...

Josh Holland joins me for part one of a marathon interview on movement. Josh is an absolute cornucopia of information on all things health, so you will see this conversation is wide-ranging. Josh provides cutting edge tips on recovery, sleep, and why awareness is so important to movement.

Who is Joshua J. Holland?

Joshua J. Holland is a wealth of experiential knowledge and wisdom. A dedicated biohacker, state of the art fitness trainer, holistic health coach and sports professional, he champions the philosophy of “awareness through experience,” and has subsequently spent years consulting with elite professionals with the goal to build a vast well in which to draw from when evoking alignment of body, mind and spirit for his clients.

His ideological approach to life and his life’s work are based on principles that highlight effectiveness, efficiency, and quantifiability. His passion stems from kindling a state of bodily wholeness via connection through his extensive web of like minded individuals.

His vast experiential knowledge base has created a very sought after following in the world of health, wellness, fitness and lifestyle. He works with some of the world’s most renowned musical and theatrical artists to fine tune their physical and spiritual bodies. He endeavors to give his utmost through his vast exploration into a plethora of healing modalities for the purpose of restoring people to prime physical and spiritual wellness awareness.

Co-founder of several fitness and health entities, and a Global Ambassador for a number of companies including Technogym, Josh currently leads a team of elite trainers and health coaches at SystimFit in Flatiron, NYC. He happily serves the greater New York area, including Westchester, Greenwich and the Hamptons, and is available by request for inter-state and international consultations and appointments, either virtually or in person.

Highlights

[5:30] Josh’s basketball career

[15:45] Transition to men's health and movement

[21:21] Josh’s pillars of movement

[31:30] Grounding

[40:10] How important is awareness?

[50:05] The key to a good night's sleep

[57:15] How to think about recovery

[1:05:01] Recovering faster

Resources

Los Pioneros de Quintana Roo

Relaxator Breathing Device

Apollo Neuro Device

Joovv: Red and Infrared LED Light Therapy Devices

FlexPulse

Sponsors

KÄÄPÄ Health:

KAPPA Health produces some of the best mushrooms on this planet, which can be applied in your supplement regimen every single day. I encourage everyone to try Mai Take, Shitake, Turkeytail, or cordyceps which I mix with cacao every morning to get me fired up fast. The co-founder of KÄÄPÄ Health, Eric Puro came on this show and talked about the medicinal and performance benefits of mushrooms and how these fungi help both improve the health of humans and ecosystems.

If you want to give these mushrooms a try, head over to kaapahealth.com and use the code BOOMER for a 10% discount on your order.

B Strong

I’ve been fascinated by blood flow restriction training for a very long time. B Strong made great innovations on this technology.

I use it almost every day: high reps, low number of sets, a few exercises. In 20 minutes, I have a fantastic workout which is triggering an anabolic response.

If you want to get your B Strong blood flow restriction device, head on over to https://bstrong.training/ and use the code BOOMER, and you’re going to get yourself 10% off.

Continue Your High Performance Journey with Josh Holland

Website

Instagram