1 00:00:02,960 --> 00:00:05,833 >> Charlie: Welcome to the Cook Eat Run podcast with X Miles, hosted by 2 00:00:05,849 --> 00:00:08,705 me, Charlie Watson. I'm a runner, a mum, an NHS 3 00:00:08,745 --> 00:00:11,585 dietitian and author of the recipe book for 4 00:00:11,625 --> 00:00:14,617 runners Cook Eat Run. I'm also a 16 5 00:00:14,681 --> 00:00:17,641 times marathoner and love nothing more than sharing what I've learned along 6 00:00:17,673 --> 00:00:20,045 the way through a lot of trial and error. 7 00:00:20,385 --> 00:00:22,865 Cook Eat Run is the go to podcast for running, 8 00:00:22,905 --> 00:00:25,560 nutrition training tips, marathon debriefs and 9 00:00:25,539 --> 00:00:28,323 more. I'm here to answer all your questions and fuel 10 00:00:28,371 --> 00:00:31,303 you with the knowledge you'll need to run faster, further and, 11 00:00:31,331 --> 00:00:34,247 and actually just to have more fun on the run. So whether you're 12 00:00:34,263 --> 00:00:37,207 training for an ultra, want to improve your marathon pb, 13 00:00:37,383 --> 00:00:40,271 or simply just get more out of your running, you're in the 14 00:00:40,295 --> 00:00:41,099 right place. 15 00:00:47,799 --> 00:00:50,539 So Dan, thank you so much for joining me today. 16 00:00:50,884 --> 00:00:53,805 you are from Pillar Performance. Can you 17 00:00:53,837 --> 00:00:56,557 tell me a little bit more about what 18 00:00:56,613 --> 00:00:59,489 Pillar for Performance does and your job role there? 19 00:00:59,869 --> 00:01:02,861 >> Speaker B: Yeah, well, first thanks for having me Charlie. 20 00:01:03,005 --> 00:01:05,877 Yeah. So, I'm Dan Peluzi, as you say. I'm the head 21 00:01:05,893 --> 00:01:08,493 of research for Pillar Performance. So my main role 22 00:01:08,541 --> 00:01:11,222 is to help with the research 23 00:01:11,318 --> 00:01:14,206 around and around the products and the efficacy and 24 00:01:14,230 --> 00:01:17,198 make sure that it is actually 25 00:01:17,286 --> 00:01:20,262 effective and it does help the 26 00:01:20,278 --> 00:01:23,166 athletes that we give it to mainly. So we've just 27 00:01:23,190 --> 00:01:25,594 helped. We just had some research that's been done 28 00:01:25,904 --> 00:01:28,776 out of Australia, for example, in NRL players, where we looked 29 00:01:28,800 --> 00:01:31,752 at how the pillar performance omega 3s 30 00:01:31,768 --> 00:01:33,804 would increase the omega 3 index in 31 00:01:34,629 --> 00:01:37,358 rugby league players, for example. So that's just one example. 32 00:01:37,406 --> 00:01:40,396 And another thing is we're just currently looking 33 00:01:40,420 --> 00:01:43,204 for a PhD student to do a bit more research 34 00:01:43,284 --> 00:01:46,172 with the effects of magnesium and heart rate variability, 35 00:01:46,268 --> 00:01:49,146 how it might affect sleep, how the collagen might reduce 36 00:01:49,210 --> 00:01:51,720 injury, or, or how the omega 3s might 37 00:01:51,752 --> 00:01:54,726 reduce inflammation and muscle soreness. So I mean I'm 38 00:01:54,750 --> 00:01:57,590 not. My role isn't so much in the product 39 00:01:57,662 --> 00:02:00,119 development but it's more inside the 40 00:02:00,069 --> 00:02:03,004 producing research, white papers and 41 00:02:03,044 --> 00:02:05,828 publications around how the product 42 00:02:05,876 --> 00:02:06,980 works. Basically. 43 00:02:07,172 --> 00:02:10,124 >> Charlie: Amazing. How did you get into that? Is that, did you study sports 44 00:02:10,164 --> 00:02:12,500 science at university and then go down that route? 45 00:02:12,612 --> 00:02:15,459 >> Speaker B: So I'm not really, I'm not a nutritionist. ah, 46 00:02:15,459 --> 00:02:17,780 my background is in exercise physiology. 47 00:02:17,932 --> 00:02:20,850 So I've been working in the exercise physiology Space for 48 00:02:20,922 --> 00:02:23,626 a very long time and also actively 49 00:02:23,770 --> 00:02:26,440 coaching. So I did my PhD in heart rate 50 00:02:26,472 --> 00:02:29,240 variability which looked at the effects 51 00:02:29,272 --> 00:02:32,088 of basically how high variability can 52 00:02:32,176 --> 00:02:34,728 be used to either track positive or negative 53 00:02:34,816 --> 00:02:37,640 adaptation to Athletes and at the time I did that 54 00:02:37,712 --> 00:02:40,675 working with the New, Zealand rowing team. So I was quite fortunate 55 00:02:40,715 --> 00:02:43,427 that I was with the Olympic rowing team and I could do my research 56 00:02:43,491 --> 00:02:46,207 within these very high level, high performance 57 00:02:46,311 --> 00:02:49,164 players. and since then I've kept very active 58 00:02:49,212 --> 00:02:52,028 in the research Space. I work for Auckland 59 00:02:52,084 --> 00:02:54,916 University, Aut University, where I'm a 60 00:02:54,948 --> 00:02:57,876 senior researcher there and I supervise 61 00:02:58,028 --> 00:03:01,028 mostly postgraduate. So only masters and 62 00:03:01,044 --> 00:03:03,666 PhDs. and yeah, and since I finished my 63 00:03:03,698 --> 00:03:06,480 PhD you've got now 70 publications and 64 00:03:06,610 --> 00:03:09,412 4,500 citations in various 65 00:03:09,476 --> 00:03:12,066 things and it's Yeah, and that can be. The 66 00:03:12,178 --> 00:03:14,988 topics have been very varied. It can be to do with like 67 00:03:15,044 --> 00:03:17,265 carbohydrate periodization highway, 68 00:03:17,560 --> 00:03:19,968 variability training in the heat, 69 00:03:20,015 --> 00:03:22,614 durability. Yeah. So it's been, 70 00:03:22,670 --> 00:03:25,318 yeah, really, really exciting. And 71 00:03:25,382 --> 00:03:27,732 basically I got introduced because I also own another 72 00:03:27,804 --> 00:03:30,576 company, that's a coaching company. 73 00:03:30,766 --> 00:03:33,436 And one of my other coaches said, have you checked out this Pillar 74 00:03:33,476 --> 00:03:36,411 Performance? And Damien who, Damien Fitzpatrick, 75 00:03:36,872 --> 00:03:39,704 who's the CEO of Pilar, he was coming over to New 76 00:03:39,720 --> 00:03:42,531 Zealand for the Ironman and 77 00:03:43,066 --> 00:03:45,762 lots of my athletes were talking about Pillar and I was like, 78 00:03:45,794 --> 00:03:48,682 well let's just talk to them and see if I can get a bit of a discount 79 00:03:48,714 --> 00:03:51,714 for some of my athletes because they want it. So I 80 00:03:51,810 --> 00:03:54,786 got in touch with Damian and I met him when he came over to New Zealand. 81 00:03:54,826 --> 00:03:57,814 And you know you just have that automatic connection 82 00:03:57,870 --> 00:04:00,694 with someone and you know, we chewed the fat. We could have talked 83 00:04:00,710 --> 00:04:03,630 for hours around nutrition and micronutrition 84 00:04:03,678 --> 00:04:06,669 and performance. And as a result, Damien asked me, I would like to 85 00:04:06,693 --> 00:04:09,415 join the company as head of research. so that's how it 86 00:04:09,431 --> 00:04:11,267 all came about. Yeah. 87 00:04:11,567 --> 00:04:14,447 >> Charlie: Wow. So that was that when they just had the 88 00:04:14,487 --> 00:04:16,867 magnesium or has that been. 89 00:04:17,647 --> 00:04:20,063 At what kind of stage did you get involved with them? 90 00:04:20,175 --> 00:04:23,145 >> Speaker B: Yeah, I mean the magnesium has always been there, you know, the star 91 00:04:23,201 --> 00:04:26,021 product so to speak. But at that time, time I 92 00:04:26,029 --> 00:04:28,891 think, yeah, Omega 3 was around. it 93 00:04:28,899 --> 00:04:31,371 was mainly, it was mainly the Omega 3. 94 00:04:31,539 --> 00:04:34,095 The the the immune defence and the and the 95 00:04:34,111 --> 00:04:37,107 magnesium were the. With the main products at that time. So 96 00:04:37,172 --> 00:04:40,113 and then we also had something called elite calcium. Then I don't think we do it 97 00:04:40,145 --> 00:04:43,031 anymore, but I love that product. I've still got a bit of a stash and 98 00:04:43,039 --> 00:04:45,895 I'm just seeing it go down all the time. I'm hoping it 99 00:04:45,911 --> 00:04:48,855 will stick around but. Oh, we had the B12 then as 100 00:04:48,871 --> 00:04:49,677 well. So. 101 00:04:49,847 --> 00:04:50,481 >> Charlie: Okay. 102 00:04:50,609 --> 00:04:53,425 >> Speaker B: I had a few a Few products. But I think it was, it must have 103 00:04:53,441 --> 00:04:56,247 been about a year after, after the company started 104 00:04:56,287 --> 00:04:58,079 that I joined. Yeah. 105 00:04:58,263 --> 00:05:01,255 >> Charlie: So what do you think about, you know, what was it about 106 00:05:01,391 --> 00:05:04,391 pillar performance that got your athletes and you 107 00:05:04,439 --> 00:05:07,159 obviously kind of excited about the products? Like what 108 00:05:07,183 --> 00:05:09,535 was the difference point with 109 00:05:09,631 --> 00:05:12,511 their products versus what 110 00:05:12,559 --> 00:05:14,495 else was available on the market? 111 00:05:14,631 --> 00:05:16,967 >> Speaker B: Yeah, well, I mean, I mean I've been, I've been involved 112 00:05:17,007 --> 00:05:19,767 in, you know, training myself. For example, 113 00:05:19,887 --> 00:05:22,716 I've done Ironman triathlon my whole life. you 114 00:05:22,724 --> 00:05:25,644 know, I raised reasonably competitively and I've always been 115 00:05:25,668 --> 00:05:28,452 quite big in the micronutrition Space of taking my own supplements. 116 00:05:28,492 --> 00:05:31,012 But I always felt that it was this gap number 117 00:05:31,052 --> 00:05:33,612 one. It like I felt 118 00:05:33,652 --> 00:05:36,356 micronutrition came across as something for sick 119 00:05:36,404 --> 00:05:39,394 people almost. you know, and you would buy it, you'd 120 00:05:39,418 --> 00:05:42,058 have to go to a pharmacy to buy your micronutrition. 121 00:05:42,090 --> 00:05:44,836 And, and I think as athletes we don't really 122 00:05:44,884 --> 00:05:47,524 like that because we don't see ourselves as sick. 123 00:05:47,588 --> 00:05:50,403 And and, and the difference about Pillow was it was 124 00:05:50,427 --> 00:05:53,427 marketing it with, with other sports fuel. So it was, you know, you 125 00:05:53,459 --> 00:05:56,395 could get it with your carbohydrate gels, you could get it with 126 00:05:56,443 --> 00:05:59,153 your, with your energy drinks, with your protein powders. And it was kind 127 00:05:59,177 --> 00:06:01,545 of for the athlete where it was seen as this 128 00:06:01,593 --> 00:06:04,541 micronutrition as a subset of the macronutrition. 129 00:06:04,696 --> 00:06:07,496 but the most important thing was it was housed, 130 00:06:07,446 --> 00:06:10,220 in doses that are more appropriate to athletes as well. 131 00:06:10,316 --> 00:06:12,876 And it was more targeted for athletes and not targeted 132 00:06:12,924 --> 00:06:15,912 for sick people. And I think there was a real, 133 00:06:15,997 --> 00:06:18,963 gap in the market there. And I think 134 00:06:18,995 --> 00:06:21,579 that's what really, really enticed me. And I could see 135 00:06:21,603 --> 00:06:24,313 that, no one else was doing that. And I think it's really 136 00:06:24,345 --> 00:06:26,985 important that the athletes get high quality 137 00:06:27,041 --> 00:06:30,009 product, get it in the right doses and get 138 00:06:30,033 --> 00:06:32,737 it in the right way, you know, and it's not seen as something 139 00:06:32,817 --> 00:06:35,701 that's, that's, that's for, for sick people is, 140 00:06:35,749 --> 00:06:38,613 it's, it's for performance and it can really elevate your performance. 141 00:06:38,685 --> 00:06:41,479 And that's how it should be looked at. And that's why I, you know, that's why I really, 142 00:06:41,543 --> 00:06:43,903 I really enjoyed Pillow as well. 143 00:06:44,055 --> 00:06:46,975 >> Charlie: Do you mind if we rewind a little bit and just kind of. When you 144 00:06:46,991 --> 00:06:49,463 say micronutrients, what exactly are you talking 145 00:06:49,495 --> 00:06:50,119 about? 146 00:06:50,303 --> 00:06:53,135 >> Speaker B: Yes, so I guess, I guess micronutrients are 147 00:06:53,151 --> 00:06:55,895 the other smaller nutrients that 148 00:06:55,951 --> 00:06:58,445 are within food, 149 00:06:58,631 --> 00:07:01,601 but they're, they're quite hard to get. So if 150 00:07:01,609 --> 00:07:04,457 you talk about a macronutrient, a macronutrient would be 151 00:07:04,497 --> 00:07:07,353 fats, proteins and carbohydrates. Right. Which are quite, 152 00:07:07,505 --> 00:07:09,905 you know, everyone probably knows of those. But the 153 00:07:09,921 --> 00:07:12,681 micronutritions are ah, within foods, but 154 00:07:12,729 --> 00:07:15,497 they're, they're a smaller component. So, so things 155 00:07:15,537 --> 00:07:18,481 like magnesium would be a micronutrient, iron would be 156 00:07:18,489 --> 00:07:21,437 a micronutrient, B12 would be a micronutrient. 157 00:07:21,492 --> 00:07:24,371 so the macro micro. Right. It's not seen as in the global 158 00:07:24,419 --> 00:07:27,411 picture, but they are within of course, within all those macros. 159 00:07:27,459 --> 00:07:30,435 Right. So if you think about a piece of steak, the 160 00:07:30,451 --> 00:07:32,707 macro is the protein, but it's got 161 00:07:32,827 --> 00:07:35,641 creatine, it's got you know, it's got iron, 162 00:07:35,729 --> 00:07:38,649 it's got loads of other stuff in there. And those are the microcomponents and 163 00:07:38,673 --> 00:07:41,569 they're, and they're the things that can often be overlooked because they're 164 00:07:41,593 --> 00:07:44,329 in very, very specific foods and often our 165 00:07:44,353 --> 00:07:47,007 body will not produce them naturally. So 166 00:07:47,047 --> 00:07:49,927 magnesium is something for example that our bodies will not produce unless 167 00:07:49,967 --> 00:07:52,863 it is eaten. And it's used a lot in 168 00:07:52,895 --> 00:07:55,835 athletes. And we generally don't take enough 169 00:07:55,931 --> 00:07:58,755 food with it in because even in something 170 00:07:58,811 --> 00:08:01,467 that's quite high in magnesium, like a dark 171 00:08:01,507 --> 00:08:04,483 leafy vegetables, it's just you would have to eat 172 00:08:04,555 --> 00:08:07,449 so much of it to get the right amount in an athlete. so 173 00:08:07,473 --> 00:08:10,187 it's so that's kind of where we stand with the micronutrients, but 174 00:08:10,227 --> 00:08:12,447 that's kind of those smaller parts. 175 00:08:12,987 --> 00:08:15,483 >> Charlie: And so with the magnesium, what are the benefits for 176 00:08:15,515 --> 00:08:18,447 athletes of ensuring they've got adequate 177 00:08:18,747 --> 00:08:20,907 kind of, kind of supply of, of 178 00:08:20,947 --> 00:08:21,939 magnesium? 179 00:08:22,123 --> 00:08:24,691 >> Speaker B: Yeah, so I mean magnesium is involved 180 00:08:24,739 --> 00:08:27,395 in, I mean many people don't know that a 181 00:08:27,411 --> 00:08:29,167 magnesium is such a critical 182 00:08:29,907 --> 00:08:32,875 micronutrient because it's in, it's actually a CO factor with more 183 00:08:32,891 --> 00:08:35,251 than 300 enzymes involved in like various 184 00:08:35,299 --> 00:08:38,051 physiological processes, processes in the human 185 00:08:38,099 --> 00:08:41,087 body. So things like protein synthesis, 186 00:08:41,192 --> 00:08:44,143 blood glucose, muscle and nerve function. 187 00:08:44,305 --> 00:08:47,235 So with that there's a lot of transcending things that come 188 00:08:47,251 --> 00:08:50,051 out of that. So it can be related to brain health, 189 00:08:50,122 --> 00:08:52,983 your stress and mood regulation, even things like 190 00:08:53,015 --> 00:08:55,935 chronic disease protection such as supporting your DNA 191 00:08:55,991 --> 00:08:58,747 repair and helping with oxidative stress. 192 00:08:59,032 --> 00:09:01,257 there's metabolic health, so it helps with 193 00:09:01,677 --> 00:09:04,525 homeostasis and insulin sensitivity. And there's 194 00:09:04,541 --> 00:09:07,373 also things with athletic performance. So there's also some evidence 195 00:09:07,445 --> 00:09:10,411 around electrolyte balance and being able to increase 196 00:09:10,459 --> 00:09:13,289 oxygen uptake during and total workout output, for 197 00:09:13,313 --> 00:09:16,169 example. So there's so many things that it helps 198 00:09:16,193 --> 00:09:18,689 with. And the big thing when it comes to an athletic 199 00:09:18,753 --> 00:09:21,699 standpoint is that, we tend to lose a lot as athletes. 200 00:09:21,763 --> 00:09:24,747 So the main way we use we lose it is we lose a 201 00:09:24,747 --> 00:09:27,651 lot of it via sweat. So if we're sweating a lot, 202 00:09:27,699 --> 00:09:30,683 we generally secrete magnesium. But 203 00:09:30,715 --> 00:09:33,585 also it's used a lot with high intensity exercise. 204 00:09:33,641 --> 00:09:36,303 So because of those enzymatic reactions that are 205 00:09:36,335 --> 00:09:38,999 associated with high intensity exercise. And of 206 00:09:39,023 --> 00:09:41,791 course the higher the intensity, the more things are, ah, moving 207 00:09:41,839 --> 00:09:44,799 faster, the more things, quicker things are 208 00:09:44,823 --> 00:09:47,647 churning through. You're using up a lot of magnesium. 209 00:09:47,727 --> 00:09:50,544 So, as athletes we need a lot of it. And of course we're 210 00:09:50,568 --> 00:09:53,416 not, unless we're eating it, we're not going to be getting any of it. 211 00:09:53,464 --> 00:09:56,248 So we talk about typical daily 212 00:09:56,320 --> 00:09:59,288 recommendations. Like for men it's between 400 and 213 00:09:59,320 --> 00:10:02,147 420 milligrammes per day. 214 00:10:02,097 --> 00:10:04,992 women 310 to 320. But with 215 00:10:05,032 --> 00:10:08,008 athletes, for example, you could be talking between 500 216 00:10:08,080 --> 00:10:10,968 to 800. So we do need quite, quite a bit 217 00:10:11,000 --> 00:10:13,794 more. yeah, so they're kind of 218 00:10:13,858 --> 00:10:15,862 the big roles of magnesium. 219 00:10:16,242 --> 00:10:19,234 >> Charlie: And so I think a lot of people or lots 220 00:10:19,258 --> 00:10:21,810 of runners use magnesium and have kind of a 221 00:10:21,826 --> 00:10:24,418 magnesium bath or maybe like a spray to put on their 222 00:10:24,450 --> 00:10:27,042 muscles. What would be the difference 223 00:10:27,162 --> 00:10:29,706 in taking it orally and having 224 00:10:29,754 --> 00:10:32,626 it versus kind of transdermally? 225 00:10:32,674 --> 00:10:34,882 >> Speaker B: Yeah, yeah, yeah. So unfortunately, 226 00:10:34,922 --> 00:10:37,610 transdermally, the 227 00:10:37,666 --> 00:10:40,250 research between transdermal absorption of 228 00:10:40,266 --> 00:10:43,226 magnesium isn't that good. So I mean, I 229 00:10:43,234 --> 00:10:46,034 don't want to say it's a total waste of time, but it's getting 230 00:10:46,098 --> 00:10:47,130 towards that point. 231 00:10:47,266 --> 00:10:49,826 >> Charlie: Don't take away my lovely salt baths then. 232 00:10:49,914 --> 00:10:52,807 >> Speaker B: Yeah, well, you know what, like I've got m. 233 00:10:52,807 --> 00:10:55,666 My wife puts magnesium in the kids baths every night and 234 00:10:55,754 --> 00:10:57,432 I do it. I'm just like, yeah, you know. 235 00:10:58,192 --> 00:11:00,532 >> Charlie: It'S a nice little addition maybe 236 00:11:01,392 --> 00:11:01,936 alongside. 237 00:11:01,984 --> 00:11:04,768 >> Speaker B: Overall and as always with these things. Right. 238 00:11:04,800 --> 00:11:07,658 Is, it do no harm. It's definitely not going to be doing you 239 00:11:07,730 --> 00:11:10,538 any harm to put magnesium and who 240 00:11:10,570 --> 00:11:13,402 knows, maybe a little bit of benefit, but it's not really very well 241 00:11:13,442 --> 00:11:16,242 absorbed transdermally. So you 242 00:11:16,282 --> 00:11:19,074 really want to be, you know, do both. You know, 243 00:11:19,138 --> 00:11:22,090 I wouldn't do one, I wouldn't say if you're going to 244 00:11:22,106 --> 00:11:24,964 do just one, I would do it orally. But you're fine 245 00:11:24,988 --> 00:11:26,352 to do both. Totally. 246 00:11:27,252 --> 00:11:29,232 >> Charlie: And so some people, 247 00:11:29,532 --> 00:11:32,500 certainly my experience is some 248 00:11:32,516 --> 00:11:34,932 people get an upset stomach from too much oral. 249 00:11:34,972 --> 00:11:37,436 Magnesium is the pillar performance 250 00:11:37,564 --> 00:11:40,540 magnesium kind of designed to be well tolerated. Is 251 00:11:40,556 --> 00:11:43,112 it a different type of magnesium than some of the other 252 00:11:43,437 --> 00:11:46,274 magnesiums that I mean we see it in the 253 00:11:46,298 --> 00:11:48,982 hospital and lots of patients that I have 254 00:11:49,282 --> 00:11:52,210 then are taking it oral magnesium 255 00:11:52,266 --> 00:11:55,162 and then have some stomach problems basically. 256 00:11:55,202 --> 00:11:58,194 >> Speaker B: Yeah, yeah. So, so I mean m. Typically 257 00:11:58,338 --> 00:12:01,274 the, it's the, I think it's 258 00:12:01,418 --> 00:12:04,410 the citrate that can cause a little bit of, 259 00:12:04,466 --> 00:12:07,386 has a laxative effect, a bit of 260 00:12:07,394 --> 00:12:10,306 a sore stomach. So yeah, like you don't want 261 00:12:10,314 --> 00:12:13,290 to be taking a pure citrate for example because 262 00:12:13,386 --> 00:12:16,214 especially in high doses. But a pillar, 263 00:12:16,278 --> 00:12:19,230 our magnesium is called triple magnesium because it has a 264 00:12:19,246 --> 00:12:22,112 chelate, a glycinate and a citrate 265 00:12:22,152 --> 00:12:24,532 in there and they all have slightly different 266 00:12:24,872 --> 00:12:27,637 properties. So like chelate is bound to 267 00:12:27,902 --> 00:12:30,362 it's bound to amino acids. So it's very highly 268 00:12:31,142 --> 00:12:33,528 readily available. glycinate is 269 00:12:33,560 --> 00:12:36,280 probably, if you're going to take one only 270 00:12:36,336 --> 00:12:39,297 magnesium, it would be the one that I would take. It has the ah, highest 271 00:12:39,247 --> 00:12:42,184 bioavailability, and it's also the one 272 00:12:42,208 --> 00:12:44,984 that's the kind of the calming effect. So the 273 00:12:45,008 --> 00:12:47,272 one that's very good before 274 00:12:47,352 --> 00:12:50,094 sleep, it has a good synthesis with 275 00:12:50,118 --> 00:12:52,942 neurotransmitters like gaba. So it's that kind of, that very 276 00:12:52,982 --> 00:12:55,967 calming magnesium that's very good 277 00:12:55,917 --> 00:12:58,445 for taking prior to sleep, for example, which is 278 00:12:58,469 --> 00:13:01,445 why we say take the magnesium one hour 279 00:13:01,469 --> 00:13:04,389 before sleep and then we've got the citrate and the citrate is 280 00:13:04,421 --> 00:13:06,781 one that's also easily absorbed in the GI 281 00:13:06,837 --> 00:13:09,575 tract, and it goes very easily into the bloodstream. 282 00:13:09,639 --> 00:13:12,543 So the reason we have the three is 283 00:13:12,583 --> 00:13:14,911 because the bioavailability 284 00:13:15,007 --> 00:13:17,671 absorption is everything and we're trying to make the 285 00:13:17,727 --> 00:13:20,631 high, we're trying to hit all of the right parts because 286 00:13:20,647 --> 00:13:23,630 they're all doing very slightly different things. But also we 287 00:13:23,646 --> 00:13:26,614 want to make sure that it's very easily absorbed. So that's 288 00:13:26,638 --> 00:13:29,462 why we have the three within one 289 00:13:29,502 --> 00:13:30,082 product. 290 00:13:31,102 --> 00:13:34,047 >> Charlie: And is the recommendation for kind of daily dosing or 291 00:13:34,079 --> 00:13:36,559 is it like if you're marathon training, you want to have it 292 00:13:36,615 --> 00:13:39,533 particularly when you are ah, having you know, 293 00:13:39,557 --> 00:13:42,509 kind of got your peak weeks or race week. Or is it that 294 00:13:42,605 --> 00:13:45,445 actually we benefit from the kind of the 295 00:13:45,493 --> 00:13:47,965 buildup of regular pre 296 00:13:48,013 --> 00:13:48,525 bed? 297 00:13:48,653 --> 00:13:51,365 >> Speaker B: Yeah, yeah, that's a great 298 00:13:51,413 --> 00:13:54,319 question. So the you definitely want to be taking 299 00:13:54,375 --> 00:13:57,341 magnesium all year round regardless. but 300 00:13:57,421 --> 00:14:00,181 I would say the more the bigger change is in 301 00:14:00,221 --> 00:14:02,639 the is in the dosage. So. 302 00:14:02,815 --> 00:14:05,679 And the dosage should probably be more dependent 303 00:14:05,735 --> 00:14:08,143 on what you're doing in the day. 304 00:14:08,207 --> 00:14:11,135 So if you're, for example, if you're in the heat, if 305 00:14:11,143 --> 00:14:13,999 you're in a very hot climate, you might want to do, you might want to take 306 00:14:14,095 --> 00:14:16,879 maybe three scoops or two scoops of the 307 00:14:16,895 --> 00:14:19,759 triple magnesium. Whereas if you're like in a cool climate, you're 308 00:14:19,775 --> 00:14:22,607 not exercising that much and you're just doing a general baseline, 309 00:14:22,719 --> 00:14:25,647 you might just take one scoop a day. But say you're changing 310 00:14:25,679 --> 00:14:28,579 what you're doing. A lot of high intensity, you're in the sauna a lot, 311 00:14:28,635 --> 00:14:31,411 you're in a hot environment, you're sweating a lot and you could go to 312 00:14:31,491 --> 00:14:34,229 double the amount or even triple the amount, just depending 313 00:14:34,285 --> 00:14:37,255 on, yeah, just very dependent on that time. But 314 00:14:37,303 --> 00:14:40,239 I think you don't want to never do magnesium 315 00:14:40,295 --> 00:14:43,127 because the research is quite clear that 316 00:14:43,159 --> 00:14:45,704 most athletes are not sufficient in 317 00:14:45,744 --> 00:14:48,742 magnesium. so you want to be doing it all year round. But just how 318 00:14:48,758 --> 00:14:51,526 much you vary that dosage. So in a 319 00:14:51,550 --> 00:14:54,102 big build I would be looking at doing two to three scoops a 320 00:14:54,118 --> 00:14:57,030 day. and I would also be looking to almost break that 321 00:14:57,062 --> 00:14:59,934 up a little bit. So you might do one and a half in the morning, one and a half 322 00:14:59,974 --> 00:15:02,686 in the evening because that helps with some of the absorption as 323 00:15:02,710 --> 00:15:05,198 well. So I mean typically my routine 324 00:15:05,246 --> 00:15:07,846 is I do it once a day and I'll take two 325 00:15:07,870 --> 00:15:10,766 to two scoops mainly and I'll do it at 326 00:15:10,790 --> 00:15:13,518 night. I go to the sauna and then I'll have what just as I come out the 327 00:15:13,526 --> 00:15:15,670 sauna, just about an hour before bed. 328 00:15:15,862 --> 00:15:18,670 >> Charlie: That sounds like a nice bedtime routine. Certainly 329 00:15:18,742 --> 00:15:20,078 with the weather here at the moment. 330 00:15:20,126 --> 00:15:23,046 >> Speaker B: Yeah, it's not bad. I mean you can also, I mean it's great. You can 331 00:15:23,070 --> 00:15:25,448 put it in smoothies, the triple 332 00:15:25,496 --> 00:15:28,114 magnesium, you can put it in in smoothies. 333 00:15:28,299 --> 00:15:31,284 my kids also really enjoy it and I put it in like Greek 334 00:15:31,324 --> 00:15:34,226 yoghurt and mix it around for them and they love it. So 335 00:15:34,250 --> 00:15:36,684 it's yeah, it's, it's very, very 336 00:15:36,764 --> 00:15:37,624 diverse. 337 00:15:38,444 --> 00:15:41,012 >> Charlie: So there's no kind of harm in, you know, different 338 00:15:41,068 --> 00:15:43,796 ages taking it. It's not, ah, something that you 339 00:15:43,900 --> 00:15:46,852 only want to Recommend to over 18s or anything like that? 340 00:15:47,028 --> 00:15:49,708 >> Speaker B: No, no, definitely not. And it's one of those 341 00:15:49,756 --> 00:15:52,400 things, that it's very hard to do. I mean apart from 342 00:15:52,472 --> 00:15:55,084 possibly some GI distress 343 00:15:55,664 --> 00:15:58,630 in a few people with very high dosages, it's quite 344 00:15:58,662 --> 00:16:01,662 hard to overdo it because as you say you're not going to do any long term effects. The 345 00:16:01,678 --> 00:16:04,074 worst that can Happen is you might get a bit of a sore stomach, 346 00:16:04,159 --> 00:16:07,042 but you can't really, there's nothing that's going 347 00:16:07,058 --> 00:16:10,028 to be sinister that happens with taking 348 00:16:10,076 --> 00:16:10,660 magnesium. 349 00:16:10,732 --> 00:16:13,692 >> Charlie: Okay, you've convinced me. I'm going to take some before I 350 00:16:13,708 --> 00:16:14,904 go to bed this evening. 351 00:16:15,654 --> 00:16:17,022 >> Speaker B: Yeah, you should definitely. 352 00:16:17,078 --> 00:16:19,939 >> Charlie: So you mentioned the other, some of the other products that you've got available are, 353 00:16:19,939 --> 00:16:22,630 ah, the Omega threes. Is that 354 00:16:22,662 --> 00:16:25,446 something again that you'd recommend to all athletes 355 00:16:25,550 --> 00:16:28,110 or if people are getting their 356 00:16:28,142 --> 00:16:31,072 amigas getting, you know, having oily fish a couple 357 00:16:31,088 --> 00:16:34,000 of times a week, is that enough? 358 00:16:34,152 --> 00:16:36,724 Who is this, this kind of targeted at? 359 00:16:37,504 --> 00:16:40,414 >> Speaker B: Yeah, so with, I mean 360 00:16:40,454 --> 00:16:43,366 I think when it comes to supplement, and I know 361 00:16:43,390 --> 00:16:46,179 I sit here with a degree of bias of course, but 362 00:16:46,464 --> 00:16:49,014 we'll just discount that. I think 363 00:16:50,234 --> 00:16:53,082 the two micronutrients with the most 364 00:16:53,138 --> 00:16:55,842 evidence around them for benefit 365 00:16:55,938 --> 00:16:58,916 is magnesium and omega 3s. And that's 366 00:16:58,940 --> 00:16:59,904 the reason that 367 00:17:02,004 --> 00:17:04,876 there are gold products, right, because we 368 00:17:04,900 --> 00:17:07,484 know that there's a lot of heavy research behind 369 00:17:07,524 --> 00:17:10,258 them. But when it comes to omega 3s, 370 00:17:10,306 --> 00:17:12,374 again I think 371 00:17:13,674 --> 00:17:16,106 it depends on what your omega 3 index 372 00:17:16,170 --> 00:17:19,042 is. So you can now, we're now at the 373 00:17:19,058 --> 00:17:21,386 ability where you can measure your omega 3 index, for 374 00:17:21,410 --> 00:17:24,312 example. so basically omega 3 index, it looks at the 375 00:17:24,328 --> 00:17:27,282 amount of omega 3s in the red blood cells, and it can be 376 00:17:27,298 --> 00:17:30,266 done from a very simple fingertip blood sample. So you can 377 00:17:30,290 --> 00:17:33,074 actually look at a whole battery of test just from 378 00:17:33,114 --> 00:17:36,099 one one sample. generally though what 379 00:17:36,139 --> 00:17:38,915 we find, and there was just some research, it's the same 380 00:17:38,947 --> 00:17:41,639 research that I talked about before was that 381 00:17:42,059 --> 00:17:44,883 we tested these nrl, these rugby league players 382 00:17:44,931 --> 00:17:47,699 for example. And for an Amiga, 383 00:17:47,779 --> 00:17:50,619 Omega 3s to have a protective and beneficial 384 00:17:50,659 --> 00:17:53,419 effect, you need to be over 8%. And even 385 00:17:53,459 --> 00:17:56,317 in these NRL players who are all reporting to, 386 00:17:56,373 --> 00:17:59,205 taking some supplements, they were talking, they were all reported to have 387 00:17:59,237 --> 00:18:01,865 oily fish, they were way below the 388 00:18:01,897 --> 00:18:04,670 recommended target. So it was more like 3, 389 00:18:04,811 --> 00:18:07,737 3 to 3 to 4% and 390 00:18:07,793 --> 00:18:10,505 really. And you need to be over 8% for it to have an 391 00:18:10,537 --> 00:18:11,509 effect. So 392 00:18:13,729 --> 00:18:16,401 even though many people think they have a lot of 393 00:18:16,425 --> 00:18:19,201 oily fish and supplement, the actual 394 00:18:19,265 --> 00:18:21,579 amount is way beyond 395 00:18:22,039 --> 00:18:24,951 what many people will realise. So yes, I would say 396 00:18:24,975 --> 00:18:27,905 that everyone should be taking omega 3s every 397 00:18:27,937 --> 00:18:30,823 day, for a number of reasons because there's so many 398 00:18:30,871 --> 00:18:33,246 benefits from the EPA being anti 399 00:18:33,270 --> 00:18:36,030 inflammatory from the DHA to having some 400 00:18:36,062 --> 00:18:38,594 effects in the heart, the muscle and the brain, 401 00:18:39,664 --> 00:18:42,224 just a great benefit for 402 00:18:42,344 --> 00:18:45,200 athletic recovery. But again, it's dependent on the 403 00:18:45,232 --> 00:18:48,104 amount. So if you're very high in the omega 404 00:18:48,144 --> 00:18:50,544 3 index, so say you're already somebody who is above 405 00:18:50,584 --> 00:18:53,560 8%, you could probably get away with taking three caps 406 00:18:53,592 --> 00:18:56,392 a day and you'll be totally fine because you can nicely maintain 407 00:18:56,448 --> 00:18:59,392 that. But if you're someone who's on the very low end and 408 00:18:59,408 --> 00:19:02,019 you're like in the or you're someone who has 409 00:19:02,179 --> 00:19:05,051 a very, a diet that is very high in 410 00:19:05,075 --> 00:19:07,995 omega sixes, so eating a lot of processed foods 411 00:19:08,027 --> 00:19:10,919 and you're not getting, you're not getting, you're just not eating 412 00:19:10,959 --> 00:19:13,959 a very whole, whole diet, you probably benefit from taking 413 00:19:14,039 --> 00:19:17,025 almost double the amount. So maybe 5,000 milligrammes 414 00:19:17,097 --> 00:19:20,073 per day. So the minimum anyone would want would be a thousand 415 00:19:20,121 --> 00:19:22,921 milligrammes a day high. The upper end will be around the 416 00:19:22,945 --> 00:19:23,709 5,000. 417 00:19:24,049 --> 00:19:26,992 >> Charlie: And so how do people find that out? They go and schedule a, ah, kind of 418 00:19:27,024 --> 00:19:29,952 a blood test. Or do you think you just kind of can 419 00:19:30,104 --> 00:19:32,952 look at your diet and think actually I probably am on 420 00:19:32,984 --> 00:19:35,664 the more processed seed oils, those kind 421 00:19:35,680 --> 00:19:37,696 of side of things. 422 00:19:37,776 --> 00:19:40,584 >> Speaker B: So yeah, there's definitely a 423 00:19:40,600 --> 00:19:42,928 degree of that where you can, I think and you 424 00:19:42,952 --> 00:19:45,910 intuitively know, I mean at Pillar we're just working 425 00:19:45,958 --> 00:19:48,846 with a company called AmigaQuant to try and build our 426 00:19:48,886 --> 00:19:51,870 own like Pillar testing for testing ability. 427 00:19:51,918 --> 00:19:54,900 So we can actually test people's Amiga 3s. I mean 428 00:19:54,908 --> 00:19:57,684 that would particularly be the case in like 429 00:19:57,820 --> 00:20:00,650 Australia. Australia, whether we get to Europe at some point, 430 00:20:00,698 --> 00:20:03,386 hopefully that would be the case. But like I 431 00:20:03,426 --> 00:20:06,354 say at the moment, I did the test the other week and it's as simple 432 00:20:06,370 --> 00:20:09,302 as they send over the package. You, it's a fingertip 433 00:20:09,334 --> 00:20:12,278 blood sample, you.it on some paper, you put it 434 00:20:12,302 --> 00:20:15,182 in a package that's there, that's a pre posted 435 00:20:15,214 --> 00:20:18,094 package that's sent with you and you post it away and you get 436 00:20:18,110 --> 00:20:20,888 your results. and it's really simple and effective. 437 00:20:20,952 --> 00:20:23,622 So. But again it's one of those things that it's hard to 438 00:20:23,654 --> 00:20:26,430 overdo the Omega 3s. You're not going to, there's really 439 00:20:26,478 --> 00:20:27,560 no downside to that. 440 00:20:27,560 --> 00:20:30,347 >> Charlie: is there any recommendations in terms of again like you mentioned that 441 00:20:30,371 --> 00:20:33,227 it's beneficial for recovery. So is this something that we should 442 00:20:33,251 --> 00:20:36,035 be taking after our workout or does it not really 443 00:20:36,075 --> 00:20:38,807 matter? Can you have it, you know, my 444 00:20:38,871 --> 00:20:41,783 supplements and buy my kettle so that when I make my cup of tea in the 445 00:20:41,799 --> 00:20:44,511 morning I like, you know, I take them 446 00:20:44,543 --> 00:20:47,315 then have my cup of tea so that I don't forget. 447 00:20:48,015 --> 00:20:50,740 >> Speaker B: Yeah, that's a great question. So let's 448 00:20:50,690 --> 00:20:53,605 just before we get into that, I'll just take a little bit of a step 449 00:20:53,645 --> 00:20:55,830 back to talk a little bit more about the 450 00:20:56,229 --> 00:20:59,165 Omega 3. So Omega 3s, they're made up of 451 00:20:59,205 --> 00:21:02,045 two different types of Omega 3. So. Well, two 452 00:21:02,085 --> 00:21:04,891 different types kind of. There's the EPA and 453 00:21:04,923 --> 00:21:07,667 there's the dha. So they are quite 454 00:21:07,731 --> 00:21:10,267 different. So one is that they're made up of a different number of 455 00:21:10,291 --> 00:21:13,267 carbons, they have a different number of bonds associated with 456 00:21:13,291 --> 00:21:16,003 them. But what's more important is that they're 457 00:21:16,059 --> 00:21:18,910 very specific to where they 458 00:21:18,950 --> 00:21:21,870 target. So the EPA for example, it's 459 00:21:21,910 --> 00:21:24,758 more targeted at the vascular system. So it goes into the 460 00:21:24,774 --> 00:21:27,010 blood, it's more around the vascular system. 461 00:21:27,305 --> 00:21:30,154 whereas the DHA is, it's more 462 00:21:30,202 --> 00:21:33,138 for, it's more targeted at the more excitable cells. 463 00:21:33,194 --> 00:21:35,976 So that means that things like the muscle, the 464 00:21:36,008 --> 00:21:38,400 brain, the heart, that's where it 465 00:21:38,440 --> 00:21:40,050 targets. so 466 00:21:42,070 --> 00:21:44,290 when you're looking at athletic recovery, 467 00:21:44,750 --> 00:21:46,942 the two different things so you can think of the 468 00:21:47,046 --> 00:21:49,210 EPA is more 469 00:21:49,670 --> 00:21:52,366 reducing the, reducing the amount of 470 00:21:52,398 --> 00:21:54,974 soreness at the time of 471 00:21:55,022 --> 00:21:57,526 exercise, whereas a DHA 472 00:21:57,678 --> 00:22:00,450 is kind of more of a solvent. So 473 00:22:02,255 --> 00:22:04,924 it's quickening the recovery from 474 00:22:04,972 --> 00:22:07,902 exercise. and there's 475 00:22:07,926 --> 00:22:10,862 also the idea that we have. So 476 00:22:10,886 --> 00:22:12,892 the EPA for example is anti 477 00:22:12,916 --> 00:22:15,803 inflammatory and then. But you also need some pro 478 00:22:15,843 --> 00:22:18,571 inflammatory stuff within your, within your diet. So 479 00:22:18,587 --> 00:22:21,275 Omega 6 is for example is pro inflammatory. Of course we want pro 480 00:22:21,299 --> 00:22:23,763 inflammatory because that's part of the training response. 481 00:22:23,923 --> 00:22:26,619 So the reason I'm saying this is because the 482 00:22:26,651 --> 00:22:29,315 loading period therefore of what you're trying to achieve 483 00:22:29,459 --> 00:22:32,267 is quite different. So you'll get 484 00:22:32,315 --> 00:22:35,251 quite big changes in your EPA and 485 00:22:35,347 --> 00:22:38,331 some of the more vascular responses quite quickly. So you 486 00:22:38,347 --> 00:22:40,587 could do that within 10 days. But the more 487 00:22:40,635 --> 00:22:43,469 DHA stuff, so the more, the more 488 00:22:43,501 --> 00:22:46,125 excitable cells that's associated with the muscle, the 489 00:22:46,149 --> 00:22:49,085 heart, that probably takes a lot longer and you could be talking 490 00:22:49,149 --> 00:22:52,085 up to five weeks. So before 491 00:22:52,109 --> 00:22:55,045 we talk about when you should take them, we need to talk about the length of time you 492 00:22:55,069 --> 00:22:57,781 need to take them for. Right. You do need quite a long 493 00:22:57,877 --> 00:23:00,551 loading period. and of course they're both really important for 494 00:23:00,567 --> 00:23:03,471 athletes. So you want your DHA to be high and you want your EPA to 495 00:23:03,487 --> 00:23:06,399 be high. but when it comes to taking them, you want a long period 496 00:23:06,431 --> 00:23:08,999 of time and when you do take them, 497 00:23:09,151 --> 00:23:12,142 you want to take them with food. That's the most important 498 00:23:12,222 --> 00:23:15,014 thing because that helps the absorption. So it's very 499 00:23:15,078 --> 00:23:17,950 different to a lot of other micronutrients. So things like B12, it 500 00:23:17,966 --> 00:23:20,964 probably doesn't matter that much. But because it's you know, you want 501 00:23:20,988 --> 00:23:23,628 it to be, it's a fat basically. So you don't want to absorb 502 00:23:23,740 --> 00:23:26,724 with. You want to be highly absorbable, which means you 503 00:23:26,748 --> 00:23:29,668 need to take it with food. So you'd want to take it with your lunch, for 504 00:23:29,700 --> 00:23:32,580 example, or with your breakfast. You don't take it first thing in the 505 00:23:32,596 --> 00:23:35,492 morning with coffee on an empty stomach. That would be, that would 506 00:23:35,532 --> 00:23:37,188 really affect the absorption. 507 00:23:37,380 --> 00:23:38,232 >> Charlie: Noted. 508 00:23:38,732 --> 00:23:41,524 >> Speaker B: Well, have I just. Have you been 509 00:23:41,548 --> 00:23:43,572 taking them first thing in the morning or an empty stomach? 510 00:23:43,612 --> 00:23:44,232 >> Charlie: Absolutely. 511 00:23:45,012 --> 00:23:47,820 >> Speaker B: It will make a massive difference as well. It's quite, I 512 00:23:47,836 --> 00:23:50,112 mean in the research that we've done, 513 00:23:50,612 --> 00:23:53,268 you know, we can have two people and we can have 514 00:23:53,300 --> 00:23:55,916 a high, response. So we can measure 515 00:23:55,964 --> 00:23:58,804 their omega 3 index, for example, 516 00:23:58,898 --> 00:24:01,560 and you can have one person who might go from 3 517 00:24:01,616 --> 00:24:04,608 to 10% and you can have one person who Might go 518 00:24:04,640 --> 00:24:07,544 from 3 to 5%. And that 519 00:24:07,608 --> 00:24:10,504 difference usually comes from when they're taking their Omega 3s. The 520 00:24:10,528 --> 00:24:13,424 smaller difference is when they're not taking it with food. So you really need 521 00:24:13,448 --> 00:24:13,797 to, 522 00:24:13,747 --> 00:24:14,546 >> Charlie: Change my routine. 523 00:24:14,634 --> 00:24:17,466 >> Speaker B: Yeah, yeah, yeah, definitely. Yeah. Otherwise, 524 00:24:17,514 --> 00:24:19,458 otherwise you're wasting, you're almost wasting your money. 525 00:24:19,490 --> 00:24:22,354 >> Charlie: Yeah. Is that so you kind of touched on the 526 00:24:22,378 --> 00:24:25,290 fact that there's a kind of the benefits for the heart and 527 00:24:25,306 --> 00:24:28,280 the brain. I've seen some research that looks at kind 528 00:24:28,296 --> 00:24:30,680 of Alzheimer's and dementia and omega 3 529 00:24:30,736 --> 00:24:33,052 supplementing. Is there 530 00:24:34,192 --> 00:24:36,824 an age where it kind of becomes more 531 00:24:36,928 --> 00:24:39,688 beneficial or more crucial? Or is it a kind of a case 532 00:24:39,720 --> 00:24:42,640 of if we start this early, then we're going to 533 00:24:42,656 --> 00:24:45,368 obviously get the kind of athletic benefits but also 534 00:24:45,520 --> 00:24:48,232 the longer term protection in terms of 535 00:24:48,352 --> 00:24:50,024 heart and brain health? 536 00:24:50,128 --> 00:24:53,096 >> Speaker B: Yeah, I mean, I think the sooner the better really. 537 00:24:53,144 --> 00:24:55,900 Because by the time you get old and you start 538 00:24:55,956 --> 00:24:58,884 taking it, it's almost a little bit too little too late. Of course you want to be taking 539 00:24:58,908 --> 00:25:01,668 it as you get, as you age as well, but you definitely want to be taking in your 540 00:25:01,700 --> 00:25:04,516 younger years, particularly through kind of that 541 00:25:04,564 --> 00:25:07,004 middle, middle age, you know, like 542 00:25:07,108 --> 00:25:10,060 30, you know, 30 to 40 time when there's lots 543 00:25:10,076 --> 00:25:12,847 of changes going on. You definitely want to be taking it, 544 00:25:12,797 --> 00:25:15,356 throughout that, so, yeah, good to know. 545 00:25:15,444 --> 00:25:18,214 >> Charlie: Okay, I need to change my routine and yeah, 546 00:25:18,278 --> 00:25:21,202 definitely try and encourage my husband to take it more regularly. 547 00:25:21,447 --> 00:25:24,420 so another of the products that you've got on 548 00:25:24,556 --> 00:25:27,532 that's coming new to Xmile. So the 549 00:25:27,572 --> 00:25:30,500 Ultra Amigas is not launched yet, or it 550 00:25:30,516 --> 00:25:33,324 should have launched by the time this podcast goes out. But is the 551 00:25:33,348 --> 00:25:36,254 collagen. can you talk a little bit more about 552 00:25:36,318 --> 00:25:39,134 the product and again, kind of 553 00:25:39,318 --> 00:25:42,094 why athletes might want to be 554 00:25:42,118 --> 00:25:43,802 supplementing with collagen? 555 00:25:44,622 --> 00:25:46,908 >> Speaker B: Yep. Yeah, for sure. So, let's. So, 556 00:25:46,940 --> 00:25:49,846 collagen. So collagen. many people will think, 557 00:25:49,894 --> 00:25:52,855 okay, there's collagen and there's like, so there's collagen 558 00:25:53,031 --> 00:25:55,503 and then there's different types of 559 00:25:55,535 --> 00:25:58,232 collagen. So, there's gelatin 560 00:25:58,352 --> 00:26:00,848 and there's collagen peptides. Both are 561 00:26:00,880 --> 00:26:03,824 collagen. But the main difference is that the 562 00:26:03,848 --> 00:26:06,652 collagen peptides is basically 563 00:26:07,152 --> 00:26:09,520 chopped up into very, very 564 00:26:09,576 --> 00:26:12,312 small pieces, so it's made more 565 00:26:12,392 --> 00:26:15,260 bio readily available. And collagen is 566 00:26:15,316 --> 00:26:17,932 basically the stuff that's around all your connective 567 00:26:17,972 --> 00:26:20,660 tissues, so around the ligaments, around the joints, 568 00:26:20,796 --> 00:26:23,466 and it's, and it's what's basically holding 569 00:26:23,514 --> 00:26:26,282 everything together. And as we age and we 570 00:26:26,322 --> 00:26:29,182 use. We use them a lot through exercise, 571 00:26:29,427 --> 00:26:32,348 we lose a lot of collagen. So, so 572 00:26:32,380 --> 00:26:35,188 there's been some great research and there's been stuff done 573 00:26:35,300 --> 00:26:38,166 by, a researcher called Keith Barr that shows that, 574 00:26:38,294 --> 00:26:40,522 you know, regular collagen, 575 00:26:41,102 --> 00:26:44,070 taking a collagen can really help the upregulation and 576 00:26:44,086 --> 00:26:47,022 the resynthesis of collagen around the joints and the ligaments, 577 00:26:47,142 --> 00:26:49,790 which is protective for injury risk. 578 00:26:49,926 --> 00:26:52,910 But it's also very important for 579 00:26:53,046 --> 00:26:55,846 increases in lean muscle mass, and 580 00:26:55,934 --> 00:26:58,587 it's very important for increases in, 581 00:26:58,537 --> 00:27:01,313 tendon integrity. And the reason tendon integrity 582 00:27:01,385 --> 00:27:03,637 is so important is because 583 00:27:04,927 --> 00:27:07,591 the integrity and the stiffness of your 584 00:27:07,639 --> 00:27:10,343 tendons is highly related 585 00:27:10,495 --> 00:27:13,183 to force production. So if you have a very 586 00:27:13,255 --> 00:27:16,239 stiff and strong tendon, it means that you 587 00:27:16,263 --> 00:27:19,167 can basically produce more force. So you imagine 588 00:27:19,207 --> 00:27:22,079 how that means for jumping, for running, for 589 00:27:22,103 --> 00:27:24,743 any. All of those kind of more plyometric 590 00:27:24,815 --> 00:27:27,519 movements. It means that you're basically, you're getting a 591 00:27:27,663 --> 00:27:30,497 lot more force, a lot more efficiency 592 00:27:30,617 --> 00:27:33,353 in your stride every time you. Your foot hits the 593 00:27:33,385 --> 00:27:36,265 ground. If you think about it, it's like the tendon is 594 00:27:36,281 --> 00:27:38,929 attached to the end of the muscle, right? So if you imagine you have a 595 00:27:38,953 --> 00:27:41,841 really. And the. Basically the muscle shortens really quickly, 596 00:27:41,889 --> 00:27:44,657 and then the tendons pulling on the. On the joint 597 00:27:44,737 --> 00:27:47,489 or the other side of it, which is causing the movement. If you 598 00:27:47,513 --> 00:27:50,353 imagine that that tendon is very strong and stiff, rather than 599 00:27:50,385 --> 00:27:53,241 a floppy, wobbly tendon, you imagine now 600 00:27:53,289 --> 00:27:56,049 when you shorten that Muscle, a floppy one's not going to have the 601 00:27:56,073 --> 00:27:58,963 same jolt on the, on the bone as a 602 00:27:58,995 --> 00:28:01,769 strong one would. And that's one of the things that, the 603 00:28:01,793 --> 00:28:04,569 collagen is doing. And with 604 00:28:04,673 --> 00:28:07,265 pillar R1 is from a company called 605 00:28:07,361 --> 00:28:10,057 Gelita and Gelita, they 606 00:28:10,097 --> 00:28:12,889 devised a very specific collagen 607 00:28:12,993 --> 00:28:15,313 called tender for that is 608 00:28:15,385 --> 00:28:17,914 targeted towards the, ligaments and the 609 00:28:17,938 --> 00:28:20,914 tendons specifically for athletic performance. So you 610 00:28:20,938 --> 00:28:23,594 will see a lot of different collagens out there within the beauty 611 00:28:23,658 --> 00:28:26,042 realm, you know, for your skin, for your hair, for your 612 00:28:26,082 --> 00:28:28,968 nails, of course, very important. But, you know, 613 00:28:29,000 --> 00:28:31,880 it's a very, it's very specific and 614 00:28:31,936 --> 00:28:34,896 it's. And it's designed in such a way to target those areas. 615 00:28:34,944 --> 00:28:37,900 Whereas the, the, the pillar one is very 616 00:28:37,996 --> 00:28:40,932 specifically designed tender for athletes to 617 00:28:40,972 --> 00:28:42,820 very specifically target those areas. 618 00:28:42,956 --> 00:28:45,162 >> Charlie: And so taking it orally, it's still going to be 619 00:28:45,582 --> 00:28:48,334 available within your body for it to be able to 620 00:28:48,358 --> 00:28:51,242 be used for those processes. 621 00:28:51,882 --> 00:28:54,768 >> Speaker B: Yeah, it is, exactly. And, the collagen 622 00:28:54,800 --> 00:28:57,472 is quite different to what we were just talking about with the Omega 623 00:28:57,512 --> 00:29:00,400 3s. It's much quicker. So, you know, you'll be 624 00:29:00,416 --> 00:29:03,024 seeing, you'll be seeing some regulation in the 625 00:29:03,048 --> 00:29:05,360 collagen synthesis is in a few days of taking 626 00:29:05,416 --> 00:29:08,314 collagen. so typically the research shows that 627 00:29:08,338 --> 00:29:11,168 you want about 15 milligrammes per day. but it's 628 00:29:11,200 --> 00:29:13,864 also, and I think this is where a lot of confusion can 629 00:29:13,888 --> 00:29:16,878 often happen is that it's also. It's 630 00:29:16,950 --> 00:29:19,726 very different. Even though it is a 631 00:29:19,774 --> 00:29:22,224 protein, it's, it's not a full 632 00:29:22,288 --> 00:29:25,054 protein. So, yeah, so it's made up 633 00:29:25,078 --> 00:29:27,934 of, so like collagen, for example, it's made 634 00:29:27,958 --> 00:29:30,957 up of glycine, it's made of proline, it's made up of, 635 00:29:30,907 --> 00:29:33,476 hydroxyproline. And it's not a full 636 00:29:33,524 --> 00:29:36,460 protein, whereas a whey protein is a full protein. And 637 00:29:36,476 --> 00:29:39,380 it's very different. It comes from, it comes from cheat. Like comes from the 638 00:29:39,396 --> 00:29:42,396 products from cheese and milk. Right. But it is a complete 639 00:29:42,444 --> 00:29:44,412 protein. So it contains all of those 640 00:29:44,452 --> 00:29:47,340 BCAAs, like Leucine, for example, which is a 641 00:29:47,356 --> 00:29:49,748 very important one for recovery. Whereas the 642 00:29:49,820 --> 00:29:52,812 collagen, it's just from those connective tissues. So you 643 00:29:52,852 --> 00:29:55,746 really do want to take them both. from a 644 00:29:55,794 --> 00:29:58,730 recovery and athletic standpoint, you wouldn't take one or the other. You have to 645 00:29:58,746 --> 00:30:01,426 take them both because they're doing very specific things. The whey 646 00:30:01,474 --> 00:30:04,458 protein is more of kind of a. It stimulates muscle 647 00:30:04,490 --> 00:30:07,322 growth and repair, for example, and it helps recovery in that Side, 648 00:30:07,442 --> 00:30:10,418 whereas the collagen points to your joint health and 649 00:30:10,450 --> 00:30:12,274 your repair of the cartilage. 650 00:30:12,418 --> 00:30:15,285 >> Charlie: And I think I read some research that suggested that you want to 651 00:30:15,309 --> 00:30:18,053 be taking the collagen sort of before maybe like an 652 00:30:18,093 --> 00:30:20,313 hour, 45 minutes before your 653 00:30:20,653 --> 00:30:23,157 workouts. Is that something you would 654 00:30:23,245 --> 00:30:25,673 advocate for or is your research saying, 655 00:30:26,053 --> 00:30:26,733 saying differently? 656 00:30:26,773 --> 00:30:29,669 >> Speaker B: Yes, I mean, most of the research is 657 00:30:29,701 --> 00:30:32,521 taken in after. Okay, after the, after the 658 00:30:32,537 --> 00:30:35,438 research, after the, exercise. But I always say this to 659 00:30:35,454 --> 00:30:38,230 my athletes. I'm like, the most important thing 660 00:30:38,390 --> 00:30:41,310 is that you take it regularly. You need to take it every 661 00:30:41,350 --> 00:30:44,182 day. And that means you need to have it 662 00:30:44,206 --> 00:30:47,142 as part of your routine. So wherever 663 00:30:47,206 --> 00:30:49,894 that sits to make sure that you take it every 664 00:30:49,942 --> 00:30:52,900 day. that's the most important thing. The most ideal time 665 00:30:52,940 --> 00:30:55,836 would be, you know, just, just after you're, just 666 00:30:55,868 --> 00:30:58,780 after your exercise. You know, you can put it with. If you're doing some hard 667 00:30:58,820 --> 00:31:01,282 exercise, you're having a protein shake and you could put your 668 00:31:01,386 --> 00:31:04,330 collagen inside that with your protein shake, that would be great. 669 00:31:04,450 --> 00:31:07,378 But if you forgetful and you're not doing a protein shake every day 670 00:31:07,394 --> 00:31:10,258 and you miss it, that's not as good as taking a sub 671 00:31:10,274 --> 00:31:13,240 optimal time. So, for example, I take my collagen 672 00:31:13,280 --> 00:31:16,152 first thing in the morning when I wake up. I just put it, I just put it in 673 00:31:16,176 --> 00:31:19,026 my coffee, and have it that way. And that's 674 00:31:19,058 --> 00:31:21,506 a guaranteed way to make sure that I'll definitely take 675 00:31:21,538 --> 00:31:24,406 it. so it's not like, it doesn't 676 00:31:24,438 --> 00:31:27,404 matter so much. I know with protein we talk about taking it after 677 00:31:27,452 --> 00:31:30,348 exercise and it's, it's not, not so 678 00:31:30,364 --> 00:31:31,902 much the case with, collagens. 679 00:31:31,966 --> 00:31:34,966 >> Charlie: Okay. And there's no, no kind of downside 680 00:31:35,038 --> 00:31:37,806 in terms of absorption. If you did take 681 00:31:37,838 --> 00:31:40,542 them together in your smoothie, like your whey protein and your 682 00:31:40,566 --> 00:31:41,774 collagen protein, they're not going to. 683 00:31:41,782 --> 00:31:44,582 >> Speaker B: Kind of interact because they're very different. They're 684 00:31:44,606 --> 00:31:47,558 very different. They're different amino acids. You know, 685 00:31:47,614 --> 00:31:50,606 there's like, they're very different things. And in fact, I would 686 00:31:50,638 --> 00:31:53,366 say it might even help some of the absorption. 687 00:31:53,518 --> 00:31:56,468 >> Charlie: Interesting. Okay, so again with the 688 00:31:56,484 --> 00:31:59,422 kind of age thing, we, that 689 00:31:59,446 --> 00:32:01,854 there's, we know that, you know, your skin gets saggy 690 00:32:01,902 --> 00:32:04,734 partly because of collagen as we grow 691 00:32:04,782 --> 00:32:07,732 older. is again, is there a benefit 692 00:32:07,876 --> 00:32:10,452 for kind of increasing dosage 693 00:32:10,516 --> 00:32:13,148 as people get older or is the research 694 00:32:13,244 --> 00:32:13,548 of. 695 00:32:13,604 --> 00:32:16,452 >> Speaker B: Pure Collagen suggested suggests 15 grammes per 696 00:32:16,476 --> 00:32:19,472 day? So, yeah, but the 10 to 4 697 00:32:19,536 --> 00:32:22,128 is, you might. The one that we have at Pillar, we 698 00:32:22,224 --> 00:32:24,960 suggest that you can have a lower amount because it's very 699 00:32:25,000 --> 00:32:27,616 specifically engineered and designed to be, to have a small amount. 700 00:32:27,648 --> 00:32:30,632 But it won't do you any harm to take 15 grammes per 701 00:32:30,656 --> 00:32:33,432 day. I take 15 grammes per day of the collagen repair 702 00:32:33,496 --> 00:32:36,338 for example. but you wouldn't really want to go 703 00:32:36,394 --> 00:32:39,362 any more than that. I think it just even as you 704 00:32:39,386 --> 00:32:42,382 get older and you, it's kind of quite a 705 00:32:42,406 --> 00:32:45,220 set amount. you wouldn't need to go much more 706 00:32:45,300 --> 00:32:47,932 or any more than that. You just keep it quite unlike. 707 00:32:48,116 --> 00:32:51,068 It's a bit different to the omega 3 and the magnesium. You just keep it a 708 00:32:51,084 --> 00:32:53,252 bit more of a steady amount really. 709 00:32:53,436 --> 00:32:56,426 >> Charlie: And so you talked about kind of you've done some research with 710 00:32:56,538 --> 00:32:59,474 some rugby players what kind of putting you 711 00:32:59,482 --> 00:33:02,310 on the spot a little bit here. But what, you know, your research, 712 00:33:02,650 --> 00:33:05,226 is it mostly done on kind of elite 713 00:33:05,418 --> 00:33:08,186 male athletes or is there any differences in terms of 714 00:33:08,218 --> 00:33:10,794 supplementation for female 715 00:33:10,842 --> 00:33:12,138 athletes that you've. 716 00:33:12,274 --> 00:33:15,154 >> Speaker B: Yes. So there were, there were females included in 717 00:33:15,162 --> 00:33:18,050 the cohort with. Actually I know this. So it's a, 718 00:33:18,170 --> 00:33:20,954 it's a group out of a great researcher called 719 00:33:21,002 --> 00:33:24,002 Greg People. So I actually interviewed on our Pillar podcast if anyone wants 720 00:33:24,026 --> 00:33:26,826 to take a listen. He's the real expert in omega 721 00:33:26,858 --> 00:33:29,750 3s and he, 722 00:33:29,830 --> 00:33:32,758 and he's also doing some new research in 723 00:33:32,774 --> 00:33:35,214 the females and there were some females included in that 724 00:33:35,262 --> 00:33:38,260 cohort. But the, but like when it comes to 725 00:33:38,300 --> 00:33:41,084 magnesium and omega 3s, 726 00:33:41,172 --> 00:33:43,804 I really don't think that 727 00:33:43,892 --> 00:33:46,255 they're purely designed for 728 00:33:46,295 --> 00:33:48,675 athletes. You know, I think, I mean 729 00:33:48,975 --> 00:33:51,719 everyone will benefit from supplementing 730 00:33:51,807 --> 00:33:54,783 with magnesium and omega 3s, particularly for 731 00:33:54,799 --> 00:33:57,775 the ageing population. I mean with omega 3s. Now 732 00:33:57,815 --> 00:34:00,555 there's been some great research to show the, 733 00:34:02,185 --> 00:34:05,065 the addition of Omega 3s due to 734 00:34:05,105 --> 00:34:07,457 the anti inflammatory 735 00:34:07,521 --> 00:34:10,129 response can really help with some of 736 00:34:10,177 --> 00:34:13,121 the uptake of protein. So things like 737 00:34:13,153 --> 00:34:16,153 leucine, it helps the uptake of the protein. So if 738 00:34:16,169 --> 00:34:18,817 you consider when you're ageing, basically after 50, 739 00:34:18,881 --> 00:34:21,849 we're losing a lot of muscle, particularly as we get older, there's a lot 740 00:34:21,857 --> 00:34:24,569 of sarcopenia going on and taking omega 741 00:34:24,617 --> 00:34:27,507 3s with protein at the same time, can 742 00:34:27,531 --> 00:34:30,500 be really beneficial to maintain muscle mass. So 743 00:34:31,155 --> 00:34:34,093 I think it's for ageing populations it's 744 00:34:34,149 --> 00:34:36,853 equally as important. And of course when we talk about 745 00:34:36,909 --> 00:34:39,517 collagen, collagen breakdown only 746 00:34:39,581 --> 00:34:42,517 increases as we get older. So again we need 747 00:34:42,541 --> 00:34:45,428 to really keep on top of that as well. keeping on 748 00:34:45,444 --> 00:34:48,132 top of that. 15 grammes per day is really, really 749 00:34:48,196 --> 00:34:50,335 important. as we get older, is there. 750 00:34:50,375 --> 00:34:52,807 >> Charlie: Anyone that should be wary about 751 00:34:52,951 --> 00:34:55,833 supplementing? Should we be 752 00:34:55,999 --> 00:34:58,901 speaking to doctors if we've got any conditions or 753 00:34:58,973 --> 00:35:00,605 pregnant or those kind of things? 754 00:35:00,725 --> 00:35:03,533 >> Speaker B: Yeah, I mean, I mean, I'm not, I'm not a medical doctor, so I 755 00:35:03,549 --> 00:35:06,429 don't really want to talk on, talk to that too much, 756 00:35:06,477 --> 00:35:09,351 but I think, I think it's always worth getting a medical 757 00:35:09,423 --> 00:35:12,359 checkup and checking those things. Right. I 758 00:35:12,367 --> 00:35:14,995 mean, they're both quite safe, really. 759 00:35:15,150 --> 00:35:17,958 I'd be surprised, I was surprised if there's any strong 760 00:35:18,014 --> 00:35:20,832 reason not to. I mean, there just might be a little bit 761 00:35:20,856 --> 00:35:23,426 of changes with the doses, depending, depending on 762 00:35:23,538 --> 00:35:26,496 tolerance, really. yeah, I mean, I think I 763 00:35:26,528 --> 00:35:29,126 read somewhere once the, women who are 764 00:35:29,158 --> 00:35:32,062 breastfeeding could probably do with more magnesium, 765 00:35:32,126 --> 00:35:34,776 not less, for example. So there's, so there are nuances 766 00:35:34,848 --> 00:35:37,600 within different situations, of course, and I'm sure there's 767 00:35:37,720 --> 00:35:40,576 differences between menopause and all that kind of thing, 768 00:35:40,608 --> 00:35:43,296 but I'm not really, that down with that 769 00:35:43,328 --> 00:35:43,712 literature. 770 00:35:43,776 --> 00:35:46,616 >> Charlie: Okay, so before you go, 771 00:35:46,688 --> 00:35:49,536 just a couple quick questions. What is 772 00:35:49,568 --> 00:35:52,210 your favourite pillar product? 773 00:35:53,190 --> 00:35:55,854 >> Speaker B: Omega 3. I mean, I have to say, I mean, 774 00:35:55,982 --> 00:35:58,893 I just feel, I feel like. So, One of the reasons I love the 775 00:35:58,909 --> 00:36:01,505 Omega 3s is for years and years 776 00:36:01,805 --> 00:36:04,637 I always knew the benefits of omega 3s, but 777 00:36:04,661 --> 00:36:07,581 I could not take them because I couldn't take 778 00:36:07,613 --> 00:36:09,837 the aftertaste and the kind of, the 779 00:36:09,861 --> 00:36:12,725 repeating, the repeating of the Omega 3s, 780 00:36:12,805 --> 00:36:15,637 but it completely alleviates it and it's just gone 781 00:36:15,661 --> 00:36:18,143 away. Totally. So for the first 782 00:36:18,199 --> 00:36:20,823 time with the pillar, I could actually start taking 783 00:36:20,879 --> 00:36:23,847 omega 3s, and that's, that's just, that was a game changer 784 00:36:23,871 --> 00:36:26,375 for me because before that I just could not take 785 00:36:26,415 --> 00:36:29,237 it. and I actually, with the Amiga Threes, I bite 786 00:36:29,261 --> 00:36:31,909 them and then spit out the capsule because it's 787 00:36:31,997 --> 00:36:34,587 actually quite, You should try it. You'll be surprised. 788 00:36:34,731 --> 00:36:37,451 It doesn't. It's a very. My kids do it 789 00:36:37,483 --> 00:36:39,067 too. They'll bite. Wow. 790 00:36:39,211 --> 00:36:42,131 >> Charlie: Well, maybe it'll be easier to do that when I'm not taking 791 00:36:42,163 --> 00:36:45,059 it as like the very first thing I'm taking in the day. 792 00:36:45,107 --> 00:36:47,015 So maybe that'll make it easier as well. 793 00:36:47,885 --> 00:36:50,525 >> Speaker B: Yeah, yeah, for sure. Yeah. So just retry it because 794 00:36:50,565 --> 00:36:53,461 it's, it just. But it goes to show how good 795 00:36:53,493 --> 00:36:56,195 and pure the, Omega 3s are in the product. 796 00:36:56,275 --> 00:36:58,403 So. Yeah. So Omega 3s, without a doubt. 797 00:36:58,539 --> 00:37:01,371 >> Charlie: Are there any products that are coming to 798 00:37:01,403 --> 00:37:04,147 market soon you're allowed to tell us about anything that you're working 799 00:37:04,211 --> 00:37:04,815 on? 800 00:37:05,745 --> 00:37:08,689 >> Speaker B: good question. I know, I know of a 801 00:37:08,713 --> 00:37:11,615 product, but, I'm not sure if I'm allowed 802 00:37:11,631 --> 00:37:12,991 to talk about it or not. 803 00:37:13,159 --> 00:37:15,599 >> Charlie: I won't get you in trouble, but there's something coming and 804 00:37:15,703 --> 00:37:18,627 that in the future that we can look out for then. 805 00:37:18,927 --> 00:37:21,793 >> Speaker B: Yeah, there's something coming in the future. And it's it's a very 806 00:37:21,865 --> 00:37:24,837 popular supplement that many people take. 807 00:37:25,082 --> 00:37:27,975 and we're getting a very, A very. I mean, all of, all 808 00:37:27,991 --> 00:37:30,911 the. All of our content is very high end. 809 00:37:30,959 --> 00:37:33,877 So, it's a very high end part 810 00:37:33,917 --> 00:37:36,285 of a micronutrient that many 811 00:37:36,341 --> 00:37:39,143 people, take. And it gets a lot of press, actually. 812 00:37:39,215 --> 00:37:42,199 >> Charlie: Oh, okay. I won't hazard a guess in case, in case I get it 813 00:37:42,223 --> 00:37:45,109 right or wrong. I don't want to put you on the spot. And 814 00:37:45,133 --> 00:37:48,013 lastly, is there any. Are there any products that you wish you made 815 00:37:48,045 --> 00:37:51,045 or that you hope that you will be kind of coming in the. 816 00:37:51,101 --> 00:37:53,797 In the future? Anything that you maybe supplement 817 00:37:53,877 --> 00:37:56,845 with now that you don't. 818 00:37:57,021 --> 00:37:59,509 You know, there's no pillar alternative, 819 00:37:59,613 --> 00:38:02,381 so you'd like to see it come to fruition. 820 00:38:02,509 --> 00:38:05,477 >> Speaker B: I mean, honestly, they're all the things that I, I tend to 821 00:38:05,517 --> 00:38:08,475 take generally. So, maybe, maybe a 822 00:38:08,491 --> 00:38:11,179 Coenzyme might, might be cosy. Q10 might be 823 00:38:11,203 --> 00:38:13,923 one. could be a good one because that's a, 824 00:38:13,995 --> 00:38:16,715 that's a pretty important one for metabolism as 825 00:38:16,731 --> 00:38:19,615 well. yeah, that'd be the only one that I 826 00:38:19,631 --> 00:38:20,975 could possibly think of. 827 00:38:21,071 --> 00:38:23,967 >> Charlie: Well, it was really nice chatting with you. I'm gonna change 828 00:38:24,047 --> 00:38:26,823 my supplement schedule 829 00:38:26,975 --> 00:38:29,973 and yeah. See how I see how I got on. And for 830 00:38:30,005 --> 00:38:32,949 anyone listening, you can save 10 831 00:38:33,053 --> 00:38:35,759 off all of the range of the pillar for performance 832 00:38:35,863 --> 00:38:37,183 products with the code 833 00:38:37,255 --> 00:38:40,175 COOKEATRUN@XMILES. So I'll leave that all in the 834 00:38:40,191 --> 00:38:41,147 links below. 835 00:38:43,887 --> 00:38:46,703 Thank you so much for listening to Cook Eat Run, the podcast 836 00:38:46,775 --> 00:38:49,639 hosted by me, Charlie Watson, sponsored by X Miles. 837 00:38:49,703 --> 00:38:52,227 They are your one stop nutrition shop. 838 00:38:54,087 --> 00:38:57,024 Come and find me on social media at, therunnerbeans and 839 00:38:57,080 --> 00:38:59,896 tell me what you're loving on the podcast. Send me all of your questions 840 00:38:59,936 --> 00:39:02,714 and suggestions for future episodes. All the 841 00:39:02,730 --> 00:39:05,126 links you need to connect with me are in the show notes. 842 00:39:06,306 --> 00:39:09,098 Lastly, please rate the Cook Eat Run podcast. 843 00:39:09,202 --> 00:39:11,986 It really means a lot to see your ratings and reviews. 844 00:39:12,106 --> 00:39:14,754 Obviously the five star ones go down very well, 845 00:39:14,850 --> 00:39:17,778 but please let me know what you think. It really does make a 846 00:39:17,802 --> 00:39:20,698 massive difference as it helps more people discover us and join our 847 00:39:20,722 --> 00:39:22,046 amazing running community. 848 00:39:23,626 --> 00:39:26,058 See you back here for another episode. Soon. In the 849 00:39:26,082 --> 00:39:29,026 meantime, happy running. And don't forget to fuel yourself. 850 00:39:29,566 --> 00:39:29,846 Bye.