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Episode Summary Highlights 2021 – Part II: Highlights from health episodes on diabetes with Mahesh Jayaraman, sleep with Dr. Charles Samuels and respiratory health with Dr. Satyanand Shastri Show Notes 01:20 – Mahesh Jayaraman on diabetes 17:50 – Dr. Charles Samuels on sleep 32:20 – Dr. Satyanand Shastri on respiratory health Full episodes Episode 43 with Mahesh Jayaraman: https://www.buzzsprout.com/273726/8093698 Episode 56 with Dr. Charles Samuels: https://www.buzzsprout.com/273726/8651442 Episode 72 with Dr.Satyanand Shastri: https://www.buzzsprout.com/273726/9219963 Contact Details for Running and Fitness with Raj Website: runfitraj.com email:[email protected] Facebook Group:Running and Fitness with Raj Instagram:@runningandfitnesswithraj Twitter: @RunningRaj Listen and Subscribe Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser

Episode Summary Highlights 2021 – Part I: Highlights from our episodes with super-elite runners Deena Kastor, Meb Keflezighi and Paula Radcliffe Show Notes 01:40 – Deena Kastor 13:55 – Meb Keflezighi 22:48 – Paula Radcliffe Full episodes Episode 53 with Deena Kastor: https://www.buzzsprout.com/273726/8527111 Episode 75 with Meb Keflezighi: https://www.buzzsprout.com/273726/9338221 Episode 77 with Paula Radcliffe: https://www.buzzsprout.com/273726/9422023 Contact Details for Running and Fitness with Raj Website: runfitraj.com email:[email protected] Facebook Group:Running and Fitness with Raj Instagram:@runningandfitnesswithraj Twitter: @RunningRaj Listen and Subscribe Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser

Episode Summary Simon Wegerif, explains Heart Rate Variability (HRV) and its importance, concept of  “total load”, how to measure & interpret HRV and ways to improve HRV. He discusses sympathetic and parasympathetic body systems, as well as “ithlete pro”. Show Notes 01:00 – Simon introduces himself 03:40 – What is Heart Rate Variability (HRV)? 05:30 – Concept of total load  10:10 – HRV’s link to total load 13:45 – How to measure HRV 19:00 – Changes in HRV and higher HRV being a measure of improved fitness 20:45 – 5 ways to improve HRV 28:10 – HRV as lead indicator of illnesses 32:30 – ithlete pro details 36:45 – Quiz Time! 39:25 – Simon’s recommendations to other resources Contact Simon  https://www.myithlete.com 5 ways to improve HRV: https://www.myithlete.com/improve-heart-rate-variability-hrv/ Resources Phil Maffetone: https://philmaffetone.com Andrew Flatt: https://hrvtraining.com Precision Hydration: https://www.precisionhydration.com Contact Details for Running and Fitness with Raj Email: [email protected] Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj Listen and Subscribe   Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast.  Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser

Episode Summary Sonya Dutta Choudhury, author and book lover, discusses her favorite running and sports books Show Notes 01:50 – Sonya introduces herself and her relationship with running 12:20 – Key aspects that Sonya looks for in running and sports books 16:30 – Born to Run by Christopher McDougall 20:00 – Running with the Kenyans by Adharanand Finn 22:20 – Paula: My Story So Far by Paula Radcliffe 25:30 – Anywhere But Home by Anu Vaidyanathan 27:35 – Faster Than Lightning by Usain Bolt 28:40 – Open by Andre Agassi 32:05 – Twin Tracks by Roger Bannister and Perfect Mile by Neal Bascomb 35:15 – The First Ladies of Running by Amby Burfoot 39:40 – Shoe Dog by Phil Knight 42:55 - What I Talk About When I Talk About Running by Haruki Murakami 44:10 – Sonya’s current work Follow Sonya Twitter: @BookSonya Instagram: @sonyasbookbox Facebook: @Sonyasbookbox LinkedIn: Sonya Dutta Choudhury Website: https://sonyasbookbox.com/ Contact Details for Running and Fitness with Raj Website: runfitraj.com email:[email protected] Facebook Group:Running and Fitness with Raj Instagram:@runningandfitnesswithraj Twitter: @RunningRaj Listen and Subscribe Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser

Episode Summary Brad Barton, world record holder in the mile 50 year age-category, on his coaches, training and goals  Show Notes 02:00 – Brad introduces himself 06:30 – Influencers on Brad’s career 12:35 – Coach Hislop and his impact on Brad 14:40 – Training principles  20:10 – Overstriding  28:00 – Typical training week of Brad 34:55 – Core training 36:00 – Nutrition 38:35 – Current goals of Brad 47:45 – Recommendations on resources Follow Brad Website: http://bradspeaks.com/ Facebook: @bradbartonspeaks Book Recommendations Tiny Habits by BJ Fogg – Amazon Link Raise Your Game by Alan Stein - Amazon Link Limitless by Jim Kwik - Amazon Link Contact Details for Running and Fitness with Raj Website: runfitraj.com email:[email protected] Facebook Group:Running and Fitness with Raj Instagram:@runningandfitnesswithraj Twitter: @RunningRaj Listen and Subscribe Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast.Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict

Episode Summary Joe Friel, world renowned coach, founder of “Training Peaks” and  author of “Fast After 50”, on how to train to stay fit and healthy as you age Show Notes 01:35 – Joe introduces himself 03:55 – Early influencers 06:20 – Background to Joe’s book, “Fast After 50” 13:05 – How to stay fit and healthy as you age 17:40 – How to go about High Intensity training 27:05 – Thoughts on different metrics for training like power, heart rate 32:30 – “Training Peaks” platform 37:25 – Current work 40:00 – Recommendations on resources 42:50 – Final thoughts Follow Joe Twitter: @jfriel Books by Joe Friel Fast After 50 - Amazon Link Other books by Joe - Amazon Link Recommendations on people to follow on Twitter Alan Couzens - @Alan_Couzens Dr. Stephen Seiler - @StephenSeiler Asker Jeukendrup - @Jeukendrup Dr. Andy Kirkland - @andykirkland71 Dr. Michael Joyner - @DrMJoyner Earlier relevant episode Episode # 12 with Dr. Stephen Seiler - https://www.buzzsprout.com/273726/4709063 Contact Details for Running and Fitness with Raj Website: runfitraj.com email:[email protected] Facebook Group:Running and Fitness with Raj Instagram:@runningandfitnesswithraj Twitter: @RunningRaj Listen and Subscribe Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser

Episode Summary Paula Radcliffe, running legend and former world record holder in the marathon on her role models, career, key races and dealing with challenges Show Notes 01:45 – Early influencers and start of distance running 05:15 – Coach Alex Stanton 07:05 – Turning professional 09:00 – Mental make-up of Paula, the athlete 11:45 – Dealing with setbacks in training and racing 14:15 – Marathon running strategy 16:15 – Early and sustained success in the marathon 19:30 – Pain threshold and dealing with acute discomfort in a race 23:05 – Thoughts on Men’s v/s Women’s marathon world record 26:05 – Thoughts on modern “super shoes”  30:20 – Favorite races 32:10 – Dealing with father’s death and daughter Isla’s cancer 35:35 – Current initiatives and work 39:30 – One character trait in Paula’s success Follow Paula Twitter: @paulajradcliffe Instagram: @paula_radcliffe Autobiography Paula: My Story So Far - Amazon Link Contact Details for Running and Fitness with Raj Website: runfitraj.com email:[email protected] Facebook Group:Running and Fitness with Raj Instagram:@runningandfitnesswithraj Twitter: @RunningRaj Listen and Subscribe Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser

Episode Summary Prof. Andrew Jones on nitrate supplementation, beetroot for performance enhancement, critical power and “Breaking-2” project Show Notes 01:10 – Dr. Jones introduces himself and talks about his current work  03:30 – How Dr. Jones started his research on nitrate supplementation 06:40 – Natural availability of nitrate in the body 08:20 – Timing nitrate supplementation 12:50 – How much nitrate supplementation to take 14:20 – Physiological benefits of nitrate supplementation including vasodilation 17:55 – Nitrate supplementation for general health and well-being 22:35  - Critical speed and its importance 27:05 – Measuring critical speed practically 30:05 – Involvement in “Breaking2” project 34:45 – Key insights from “Breaking2” project 38:35 – How soon will the 2 hour marathon barrier be broken in a regular race? 39:45 – Emerging areas of research  42:35 – Recommendations on resources Follow Prof. Jones Twitter: @AndyBeetroot Recommendation on further reading Physiological demands of running at 2-hour marathon race pace in “Journal of Applied Physiology - https://journals.physiology.org/doi/full/10.1152/japplphysiol.00647.2020 Contact Details for Running and Fitness with Raj Website: runfitraj.com email:[email protected] Facebook Group:Running and Fitness with Raj Instagram:@runningandfitnesswithraj Twitter: @RunningRaj Listen and Subscribe Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser

Episode Summary Meb Keflezighi, running legend, on his role models, career highlights, being an older athlete and his books Show Notes 01:00 – Early life and influences 02:25 – Getting into running in the United States 04:15 – Turning professional 05:55 – Winning Silver Medal at Athens Olympics 2004 08:10 – Dealing with injury: 2008 Olympic Trials 11:30 – Winning Boston Marathon in 2014 14:45 – Being an older competitive runner 17:20 – “26 Marathons” book by Meb 21:05 – Current work 22:50 – Final thoughts Follow Meb Instagram: @runmeb Twitter: @runmeb Website: https://marathonmeb.com/ Books by Meb 26 Marathons - Amazon Link Meb for Mortals - Amazon Link Run to Overcome - Amazon Link Contact Details for Running and Fitness with Raj Website: runfitraj.com email:[email protected] Facebook Group:Running and Fitness with Raj Instagram:@runningandfitnesswithraj Twitter: @RunningRaj Listen and Subscribe Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser

Episode Summary Christie Aschwanden, science journalist and author of "Good to Go" deconstructs recovery: What works, what is marketing hype and steps you can take around recovery Show Notes 01:55 – Christie introduces herself 05:30 – Why Christie wrote a book on recovery 12:10 – Things that surprised Christie around recovery  17:15 – Thoughts about stretching 20:50 – How to approach hydration 28:30 – Fueling after training: Is there a time window? 32:30 – Massage and rolling 35:05 – What really works for recovery? 40:25 – New areas that Christie is excited about 44:45 – Recommendations on resources Follow Christie Website: https://christieaschwanden.com/ Podcast: https://emergingform.substack.com/ Instagram: @cragcrest Twitter: @cragcrest Christie’s Book Good to Go - Amazon Link Other Recommendations Growth Equation Podcast: https://thegrowtheq.com/gepodcast/ Alex Hutchinson’s “Sweat Science” in “Outside” magazine: https://www.outsideonline.com/byline/alex-hutchinson/ Contact Details for Running and Fitness with Raj Website: runfitraj.com email:[email protected] Facebook Group:Running and Fitness with Raj Instagram:@runningandfitnesswithraj Twitter: @RunningRaj Listen and Subscribe Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser

Episode Summary Dr. Tim Noakes, legendary scientist, on overhydration, central governor theory, “low carb, high fat” diet, diabetes and heart disease Show Notes 02:00 – Dr. Noakes introduces himself and talks about his early influences 10:55 – “Hyponatremia”: What is it, and why is it important? 18:20 – “Central Governor” theory 28:25 – Low Carb High Fat Diet (LCHF) 34:05 – Broad guidelines on LCHF 36:45 – Views on lipid hypothesis and linkage between diabetes and heart disease 45:40 – Thoughts on ‘Comrades’ marathon 48:20 – The Noakes Foundation and current work Follow Dr. Noakes Website: https://thenoakesfoundation.org/ Website: https://nutrition-network.org/ YouTube: https://www.youtube.com/channel/UC1ncpHCujYWS3yzB1C_tSbgTwitter: @ProfTimNoakes Donate to the Noakes Foundation https://thenoakesfoundation.org/donate Books by Dr. Noakes Lore of Running - Amazon Link The Real Meal Revolution - Amazon Link Lore of Nutrition - Amazon Link Waterlogged: The Serious Problem of Overhydration in Endurance Sports - Amazon Link Contact Details for Running and Fitness with Raj Website: runfitraj.com email:[email protected] Facebook Group:Running and Fitness with Raj Instagram:@runningandfitnesswithraj Twitter: @RunningRaj

Episode Summary Dr.Satyanand Shastri, renowned lung surgeon, on respiratory health, its importance and how maintain a healthy respiratory system Show Notes 01:15 – Dr. Shastri introduces himself 02:15 – Why is respiratory health important? 06:35 – Over-arching principles for respiratory health 13:30 – Improving your immediate environment for good quality air 18:35 – Advantages of nasal breathing 25:20 – How to deal with air pollution? 30:55 – Tools to measure respiratory health and important parameters to monitor 42:15 – “Mewing” technique  Contact Details for Running and Fitness with Raj Website: runfitraj.com email:[email protected] Facebook Group:Running and Fitness with Raj Instagram:@runningandfitnesswithraj Twitter: @RunningRaj Listen and Subscribe Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser