One final episode with Tawnee and John for On My Mind. This will be the last episode released on Endurance Planet for now as we press pause on the podcast.
In this show we discuss:
<ul>
<li>Top shows of all time
<ul>
<li>What we see here is a rich diversity in what everyone has loved that goes beyond endurance training! Including shows with Lucho, Dr. Phil Maffetone, Dr. Steve Gangemi, Julie McClosky; some links to those shows:
<ul>
<li><a href="https://enduranceplanet.com/sock-doc-14-your-immune-system-part-1-what-is-it-blood-markers-to-analyze-it-how-it-can-be-affected-by-toxins-and-our-environment-the-rise-of-autoimmunity-and-more/">Immune system series with Sock Doc, Part 1</a></li>
<li><a href="https://enduranceplanet.com/sock-doc-15-your-immune-system-part-2-the-exercise-sweet-spot-deep-dive-on-immune-supporting-supplements-self-assessing-your-needs-and-more/">Immune system series with Sock Doc, Part 2</a></li>
<li><a href="https://enduranceplanet.com/hpn-14-are-your-symptoms-histamine-intolerance-plus-hair-loss-in-women-reasons-and-fixes-and-cutting-food-costs-while-keeping-quality-high/">HPN 14 with Julie McClosky on histamine intolerance, hair loss in women, food costs </a></li>
<li><a href="https://enduranceplanet.com/dr-phil-maffetone-25-steps-to-naturally-overcome-seasonal-allergies-social-distancing-from-sugar-and-more/">Dr. Phil Maffetone on seasonal allergies, sugar and more</a></li>
<li><a href="https://enduranceplanet.com/atc-302-what-it-takes-to-shave-an-hour-off-a-marathon-pr-building-durability-for-fewer-injuries-achilles-and-calf-maintenance-you-need-to-do-and-more/">ATC 302 with Lucho on marathon PRs, durability, achilles and calves and more</a></li>
<li><a href="https://enduranceplanet.com/atc-298-the-most-common-injuries-to-prevent-against-the-sub-2-shoe-debate-maf-for-health-vs-performance-and-more/">ATC 298 with Lucho on common injuries, MAF for health vs. performance</a></li>
<li><a href="https://enduranceplanet.com/mark-allen-phil-maffetone-the-benefits-of-having-a-coach-and-maf-for-athletic-longevity/">Mark Allen and Dr. Phil Maffetone on having a coach</a></li>
</ul>
</li>
</ul>
</li>
<li>All of the affiliate and discount codes will still remain live so you can shop through the podcast and continue doing everything you’ve done, none of that is leaving. Head over to <a href="https://enduranceplanet.com/shop/">enduranceplanet.com/shop</a>.
<ul>
<li>Your support helps us to keep all podcast episodes alive and available for anyone to hear.</li>
</ul>
</li>
<li>All episodes will still be available in the archives and on podcast platforms.
<ul>
<li>Website has all shows from all time; podcast apps have a limited amount of more recent episodes.</li>
</ul>
</li>
<li>John shares his takeaways from being part of EP for so long, as a listener, manager, and co-owner.</li>
<li>Also some reflections:
<ul>
<li>Thoughts on functional medicine, for example.
<ul>
<li>It has its place. But sometimes it doesn&#8217;t. Tawnee shares how she has worked alongside many athletes over the years facilitating their testing, results analysis, health protocols. This can lead to great results, empowerment, more knowledge of self. But as mentioned in <a href="https://enduranceplanet.com/omm-21/">OMM 21</a> it can go to far for some of us where we need to take a step back and focus our efforts and our healing elsewhere, i.e. tapping more into our intuition, knowing of self, and finding more self-love and acceptance. Tawnee says, &#8220;I will help coach an athlete into the best decision based on their current season of life and sometimes that means doing the full load of testing and deep dives, and sometimes that means stepping away from more testing, protocols and supplements!&#8221;</li>
</ul>
</li>
<li>You can follow something and still be critical of it.</li>
</ul>
</li>
<li>Finally, a reminder to always allow yourself to feel, process, grieve and more&#8230;</li>
</ul>
THANK YOU, EVERYONE!The post <a href="https://enduranceplanet.com/omm-22/">OMM 22: Goodbye and Thank You</a> first appeared on <a href="https://enduranceplanet.com">Endurance Planet</a>.

<description>&lt;p&gt;One final episode with Tawnee and John for On My Mind. This will be the last episode released on Endurance Planet for now as we press pause on the podcast. In this show we discuss: Top shows of all time What we see here is a rich diversity in what everyone has loved that goes […]&lt;/p&gt;
The post &lt;a href="https://enduranceplanet.com/omm-22/"&gt;OMM 22: Goodbye and Thank You&lt;/a&gt; first appeared on &lt;a href="https://enduranceplanet.com"&gt;Endurance Planet&lt;/a&gt;.</description>

One final episode with Tawnee and John for On My Mind. This will be the last episode released on Endurance Planet for now as we press pause on the podcast. In this show we discuss: Top shows of all time What we see here is a rich diversity in what ever...

One final episode with Tawnee and John for On My Mind. This will be the last episode released on Endurance Planet for now as we press pause on the podcast. In this show we discuss: Top shows of all time What we see here is a rich diversity in what everyone has loved that goes […]

OMM 22: Goodbye and Thank You

The seventh and final installment with host Tawnee Gibson sharing her life story as a college student who developed an eating disorder and amenorrhea, turned hardcore endurance athlete, coach, holistic health expert, and eventually slowing down her participation in sport as she entered her motherhood era. It&#8217;s an inspiring message that self-healing, thriving and achieving dreams are always possible.
<a href="https://enduranceplanet.com/omm-15-the-autobiography-series-part-1/">For Part 1 click here</a>.
<a href="https://enduranceplanet.com/omm-15-the-autobiography-series-part-2/">For part 2 click here</a>.
<a href="https://enduranceplanet.com/omm-17-the-autobiography-series-part-3/">For part 3 click here</a>.
<a href="https://enduranceplanet.com/omm-18/">For part 4 click here</a>.
<a href="https://enduranceplanet.com/omm-19/">For part 5 click here</a>.
For part 6 click here.
In this episode, Tawnee ties it all together with a pivotal moment in 2016 in which she rather suddenly fell ill with an autoimmune disease, which prompted her to take an even deeper dive into her healing, discovering even more roots of wellness and being free of dis-ease in the body. Her work put this condition into remission, for good. After wrapping up some races such at the Boston Marathon, and then getting married, so began a journey into fertility and pregnancy. After a brief struggle, she became pregnant in mid-2017 and had a wonderful, happy, healthy pregnancy, but it would end tragically two days before their baby&#8217;s due date&#8230;. We end with her closing thoughts on this series and a message to everyone out there.The post <a href="https://enduranceplanet.com/omm-21/">OMM 21: The Autobiography Series, Part 7 (Finale)</a> first appeared on <a href="https://enduranceplanet.com">Endurance Planet</a>.

<description>&lt;p&gt;The seventh and final installment with host Tawnee Gibson sharing her life story as a college student who developed an eating disorder and amenorrhea, turned hardcore endurance athlete, coach, holistic health expert, and eventually slowing down her participation in sport as she entered her motherhood era. It’s an inspiring message that self-healing, thriving and achieving […]&lt;/p&gt;
The post &lt;a href="https://enduranceplanet.com/omm-21/"&gt;OMM 21: The Autobiography Series, Part 7 (Finale)&lt;/a&gt; first appeared on &lt;a href="https://enduranceplanet.com"&gt;Endurance Planet&lt;/a&gt;.</description>

The seventh and final installment with host Tawnee Gibson sharing her life story as a college student who developed an eating disorder and amenorrhea, turned hardcore endurance athlete, coach, holistic health expert,

The seventh and final installment with host Tawnee Gibson sharing her life story as a college student who developed an eating disorder and amenorrhea, turned hardcore endurance athlete, coach, holistic health expert, and eventually slowing down her participation in sport as she entered her motherhood era. It’s an inspiring message that self-healing, thriving and achieving […]

OMM 21: The Autobiography Series, Part 7 (Finale)

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<a href="https://us.fullscript.com/welcome/eplanet">Fullscript</a> is an online supplement dispensary with professional, high quality top-brand supplements from a verified distributor. When you sign up for  <a href="https://us.fullscript.com/welcome/eplanet">Fullscript</a> through EP you can get an exclusive discount off thousands of choice of top-level supplements.
<a href="https://us.fullscript.com/welcome/eplanet">Fullscript</a> even carries PerfectAmino essential amino acids by BodyHealth—including the tablet form and powder form. Some other good finds on  <a href="https://us.fullscript.com/welcome/eplanet">Fullscript</a> include Vital Protein Collagen Peptides, Thorne products, Nordic Naturals fish oils, and other great, trusted brands such as Pure Encapsulations and Designs For Health. <a href="https://us.fullscript.com/welcome/eplanet">Fullscript</a> has you covered on every aspect of health and wellness. Head over to <a href="https://us.fullscript.com/welcome/eplanet">Fullscript</a> now by clicking the link, and get set up with your own personal account for an exclusive discount off your supplements. When you buy supplements from a trusted source you ensure higher efficacy and proper storage and handling. So check out <a href="https://us.fullscript.com/welcome/eplanet">Fullscript</a>, your go-to online dispensary with a discount..
 </div>
 <hr class="shhh">
 
As we announced recently, we are pausing the Endurance Planet podcast and this is the final episode of Ask the Coaches after more than 13+ years of Tawnee and Lucho at the mic together (this episode&#8217;s photo is them together for Ragnar in 2015). Join us for a moving, and inspiring conversation with some thoughts and tips we&#8217;ve put together that combines over a decade of research, podcasting, talking and working with athletes; these are the things that have a lot of power to help you and that you&#8217;ll want to consider incorporating into your training and life, including:
<ol>
<li>Use the MAF Method as a baseline in any plan
<ol>
<li>Clearing up a critical mistake/incorrect statement we made on <a href="https://enduranceplanet.com/atc-294-maf-guide/">ATC 294,</a> our MAF Method Guide episode (one of the most popular downloads of all time). The correct statement is that MAF HR using metabolic cart testing is determined with FATMAX not the crossover point.</li>
<li>Why and how MAF works as part of any training plan.</li>
<li>But also, maybe MAF is really about the intuitive nature and not so much lab testing and data collection.</li>
</ol>
</li>
<li>Always strength train
<ol>
<li>It can’t really hurt but it certainly can help; just don’t go crazy with it if lacking experience because then you might get hurt lol, seek professional guidance at first or as needed </li>
</ol>
</li>
<li>Your health has a direct correlation with performance
<ol>
<li>You can do your thing with sub-par health and/or chronic health issues, but eventually it catches up and hinders performance and zest for life in some way so it behooves all of us to take charge of our wellbeing!</li>
<li>And if you are really suffering, heal first then go get back to training and go for it&#8212;it&#8217;s very hard to do both at the same time, it’s ok to take a step back!</li>
</ol>
</li>
<li>Intuitive training has a role in any training plan
<ol>
<li>Do any training plan you desire, but always allow yourself those intuitive workouts or sessions where you can learn your body, listen to your body and honor your body’s needs without the data feedback.</li>
</ol>
</li>
<li>&#8220;You can make incorrect training correct (if you use it correctly)&#8221;&#8211;Lucho
<ol>
<li>Make it work for you and keeping you fulfilled. You don’t always have to fit in a box with training; e.g. if you want to make speed work apply to ultra running, it can be done. </li>
</ol>
</li>
<li>Have fun!
<ol>
<li>If you&#8217;re not having fun why are you doing it?</li>
<li>Ok, so maybe it&#8217;s not all fun, and some sessions have to be done, and boxes need to be checked, but overall ask yourself if there is that spark, that joy, that enjoyment? And if it&#8217;s not there, reevaluate what you might need.</li>
</ol>
</li>
<li>It depends&#8230;.</li>
</ol>The post <a href="https://enduranceplanet.com/atc-365/">ATC 365: The Last One – Signing Off With Our All-Time Top Takeaways and Tips For Athletes</a> first appeared on <a href="https://enduranceplanet.com">Endurance Planet</a>.

<description>&lt;p&gt;As we announced recently, we are pausing the Endurance Planet podcast and this is the final episode of Ask the Coaches after more than 13+ years of Tawnee and Lucho at the mic together (this episode’s photo is them together for Ragnar in 2015). Join us for a moving, and inspiring conversation with some thoughts […]&lt;/p&gt;
The post &lt;a href="https://enduranceplanet.com/atc-365/"&gt;ATC 365: The Last One – Signing Off With Our All-Time Top Takeaways and Tips For Athletes&lt;/a&gt; first appeared on &lt;a href="https://enduranceplanet.com"&gt;Endurance Planet&lt;/a&gt;.</description>

As we announced recently, we are pausing the Endurance Planet podcast and this is the final episode of Ask the Coaches after more than 13+ years of Tawnee and Lucho at the mic together (this episode’s photo is them together for Ragnar in 2015).

As we announced recently, we are pausing the Endurance Planet podcast and this is the final episode of Ask the Coaches after more than 13+ years of Tawnee and Lucho at the mic together (this episode’s photo is them together for Ragnar in 2015). Join us for a moving, and inspiring conversation with some thoughts […]

ATC 365: The Last One – Signing Off With Our All-Time Top Takeaways and Tips For Athletes

The sixth installment with host Tawnee Gibson sharing her life story as a college student who developed an eating disorder and amenorrhea, turned hardcore endurance athlete, coach, holistic health expert and more. It is a cautionary tale but also one full of hope and that self-healing, thriving and achieving dreams are always possible.
<a href="https://enduranceplanet.com/omm-15-the-autobiography-series-part-1/">For Part 1 click here</a>.
<a href="https://enduranceplanet.com/omm-15-the-autobiography-series-part-2/">For part 2 click here</a>.
<a href="https://enduranceplanet.com/omm-17-the-autobiography-series-part-3/">For part 3 click here</a>.
<a href="https://enduranceplanet.com/omm-18/">For part 4 click here</a>.
<a href="https://enduranceplanet.com/omm-19/">For part 5 click here</a>.
In this episode, Tawnee comes off a season of revelations and enters a phase of inner conflict&#8212;she is finally pursuing deep, intentional healing but also finds it hard to let go of racing and the pace of life that she is used to pushing. Something has to change, and her mind and body need to come into alignment. She also needs to find the fun in it again!The post <a href="https://enduranceplanet.com/omm-20/">OMM 20: The Autobiography Series, Part 6</a> first appeared on <a href="https://enduranceplanet.com">Endurance Planet</a>.

<description>&lt;p&gt;The sixth installment with host Tawnee Gibson sharing her life story as a college student who developed an eating disorder and amenorrhea, turned hardcore endurance athlete, coach, holistic health expert and more. It is a cautionary tale but also one full of hope and that self-healing, thriving and achieving dreams are always possible. For Part […]&lt;/p&gt;
The post &lt;a href="https://enduranceplanet.com/omm-20/"&gt;OMM 20: The Autobiography Series, Part 6&lt;/a&gt; first appeared on &lt;a href="https://enduranceplanet.com"&gt;Endurance Planet&lt;/a&gt;.</description>

The sixth installment with host Tawnee Gibson sharing her life story as a college student who developed an eating disorder and amenorrhea, turned hardcore endurance athlete, coach, holistic health expert and more.

The sixth installment with host Tawnee Gibson sharing her life story as a college student who developed an eating disorder and amenorrhea, turned hardcore endurance athlete, coach, holistic health expert and more. It is a cautionary tale but also one full of hope and that self-healing, thriving and achieving dreams are always possible. For Part […]

OMM 20: The Autobiography Series, Part 6

<div class="callout">
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Whether you’re looking to heal from issues like gut dysbiosis, hormonal imbalances like low sex hormones or imbalanced stress hormones, or just looking to improve performance, maintain a strong immune system and get that extra edge, Thorne has so many formulas to fit you needs or bundles to cover even more bases. And many of<a href="https://www.thorne.com/?affid=HCP1111809"> Thorne</a>’s supplements are NSF certified. If you’re curious on what supplements might be a good fit for you, just ask us! Send us an email to questions at endurance planet dot com telling us about yrouself and where you think you might need to fill in some gaps. Thorne now even offers health testing such as a convenient budget-friendly gut health tests!
So starting shopping with the best there is with<a href="https://www.thorne.com/?affid=HCP1111809"> Thorne</a>&#8212;also over on our<a href="http://enduranceplanet.com/shop"> Shop page</a>&#8212;and like we say about all supplements: when you buy from the source you ensure higher efficacy and proper handling of your supplements plus you support the podcast!
 </div>
 <hr class="shhh">
 
On this episode we have <a href="https://sock-doc.com/">The Sock Doc,</a> Dr. Steve Gangemi, joining us for one final episode as EP winds down. Steve is a natural health care doctor who founded and practices at <a href="https://systemshealthcare.net/">Systems Health Care</a>, an integrative wellness center in Chapel Hill, NC. Steve is also a longtime endurance athlete and is a wealth of knowledge for athletes looking to optimize wellness.
We are continuing our series, “When Things Don’t Go As Planned,” that dissects your health and injury issues that come up when you least want them and can negatively affect your training and race season–how to heal, prevent and overcome going forward of common (and not so common) issues that athletes face. Listen to No. 1 of the series <a href="https://enduranceplanet.com/sock-doc-20/">here</a>, and No. 2 <a href="https://enduranceplanet.com/sock-doc-21/">here</a>.
<h2>When Things Don’t Go As Planned</h2>
<h3>Part 1: Sciatica, Sciatic Pain&#8212;Or A Misdiagnosis?</h3>
<ul>
<li>A lot of people think they have it but they really don&#8217;t.</li>
<li>Pain in the glute or down hamstring doesn&#8217;t automatically mean sciatica.</li>
<li>Sciatic nerve is really more from back of the knee down.</li>
<li>Sensory innervations of the sciatic nerve is really only beyond the knee (distally&#8211;knee to foot), according to some research.
<ul>
<li>But this is debated and some disagree.</li>
</ul>
</li>
<li>Common to misdiagnose sciatic pain (when it&#8217;s in fact something else).
<ul>
<li>Sclerotogenous pain&#8211; this is a type of referred pain from lumbar spine/sacral area in the glute area or even hamstring that can get mixed up with sciatic pain.</li>
<li>Whereas sciatic pain is more like numbness, tingling, sharp-stinging-type pain all the way down into calf and foot</li>
<li>They both can come from lower back issues or piriformis, muscle imbalances, etc.</li>
</ul>
</li>
<li>If you do have sciatica&#8212;the #1 muscle involved is the piriformis muscle, in which the sciatic nerve can be in different places even going through this muscle in some people.</li>
<li>Who is susceptible? What are contributing causes?
<ul>
<li>Whether it is sciatic or something else, a lot of the causes and treatments are similar; don&#8217;t get too wrapped up in terminology if the roots to healing are all similar.</li>
<li>Hormonal connection, i.e. sex hormones and stress hormones&#8212;muscles of pelvis can be affected when over-stressing the body in this way that leads to hormonal imbalances.</li>
<li>Those with better hormonal status have better core strength and thus likely to have better performance.</li>
<li>Or also an inflammatory condition or lack of offsetting inflammation in the body, including dietary stresses.</li>
<li>The role of biomechanics and form in all of this.</li>
</ul>
</li>
<li>Path to healing
<ul>
<li>Steps to healing will depend on the patient you may not need to dive into in-depth testing right away, and maybe you start with the mechanics and then see if influence with hormones.</li>
<li>Assess the person: some are more hormonal based and others more mechanic based.</li>
<li>Correlation between sciatica with menstrual cycle? Not so clear compared to hip pain for example.</li>
</ul>
</li>
<li>Trigger point therapy
<ul>
<li>No static stretching, usually just irritates things more (despite temporary pain relief).</li>
<li>Trigger point work in hip area: under the sacrum, piriformis muscle; this can even help balance things out for back pain relief.</li>
<li>Beyond that, depends on level of pain.</li>
</ul>
</li>
<li>Why is it sometimes we flare up and sometimes we&#8217;re not only fine but perform so well? Because there are a lot of things that go into this beyond the obvious, e.g. were we really stressed leading up to the issue/flare up?</li>
<li>Piriformis or sciatic pain could also be an issue on the OPPOSITE side of where the pain is being felt&#8212;work on that opposite to relieve and relax the side in pain.</li>
<li>Supplements
<ul>
<li>Healthy fats, animal-based fats.</li>
<li>Vitamin A &amp; E&#8212;main precursors to reproductive hormones which inadvertently helps these issues.
<ul>
<li>Timestamp: starts at 28:00</li>
<li>Types and IU vs mcg of Vitamin A, conversions and confusion cleared!</li>
<li>Eg) 1,000 IU D is 25 mcg</li>
<li>Vitamin E is in milligrams, 400 IU of E is 268 mg</li>
<li>Vitamin A is RAE 2000 IU of A is 600 RAE (0.3 multiplication)</li>
<li>It&#8217;s also about building nutritional status over time</li>
</ul>
</li>
</ul>
</li>
<li>Usually with sciatica it&#8217;s something brewing for a while, such as pelvic floor dysfunction, poor breathing technique (mouth/shallow breathing).</li>
</ul>
<h3>Part 2: Healthy Perimenopause and Menopause</h3>
<ul>
<li>What is a normal age and timeframe for perimenopause/menopause?
<ul>
<li>Is it normal for someone in their late 30s early/ 40s to be experiencing this transition? Not so much.</li>
<li>40-45 years old is too young to be starting to experience symptoms and changes in one&#8217;s menstruation.</li>
<li>Late 40s to 50 years old is about the normal time.</li>
</ul>
</li>
<li>Common and not-so-common symptoms &amp; cycle changes
<ul>
<li>The biggest thing is that you don&#8217;t ideally want to experience drastic changes in how you feel, e.g.
<ul>
<li>Hot flashes, mood swings, body aches, low libido, vaginal dryness.</li>
</ul>
</li>
<li>The problem is when one&#8217;s menstrual cycle changes ALONGSIDE these other symptoms, e.g. longer cycles or missed periods.</li>
<li>Often, worse symptoms are seen in those women who start this transition at an earlier age.</li>
<li>Possibly a stress correlation or some underlying</li>
<li>If there are menstrual cycle changes without (perimenopause-type) symptoms that could be something else.</li>
</ul>
</li>
<li>&#8220;Normal&#8221; perimenopause/menopause
<ul>
<li>Late 40s to early 50s</li>
<li>More often when self-care and overall health is present, this is when symptoms may be subtly present but not drastic, very manageable.</li>
<li>This also is usually when women start this transition later in life rather than too early and things tend to progress more smoothly, in his experience.</li>
</ul>
</li>
<li>Hormone levels (before and after)
<ul>
<li>You still make these sex hormones just less of them.</li>
<li>Health of adrenal glands through your cycling years can help determine how early or late you go through menopause and how you actually feel.</li>
<li>If your adrenal glands are stressed out and you&#8217;re burnt out this could make perimenopause/menopause feel much worse.</li>
<li>Progesterone/cortisol connection; relative estrogen dominance.</li>
<li>Estrogen &amp; receptor issues.
<ul>
<li>May need to detoxify estrogen, may need to supplement with progesterone, balance takes time.</li>
</ul>
</li>
</ul>
</li>
<li>Stalling or reversing perimenopause/menopause? Possible?
<ul>
<li>If you&#8217;re young and experiencing this you may be able to do something if you catch it very early and ease symptoms.</li>
<li>Hot flashes have to do with liver detox (1-3 AM timeframe).</li>
<li>Sulfation, glucuronidation</li>
<li>Estrobolome
<ul>
<li>Focus on gut health, nutrition, stress balance, supporting detox pathways, etc.</li>
</ul>
</li>
</ul>
</li>
<li>Supplements
<ul>
<li>Vitex aka chaste tree berry for progesterone support and hormonal balancing.</li>
<li>Black cohosh (but NOT when pregnant).</li>
<li>Jerusalem Artichoke&#8211;break down estrogen, PMS, breast tenderness, prebiotics, no side effects, etc.</li>
<li>Cruciferous veggies, broccoli sprouts</li>
<li>But if you always have to take an herb, you&#8217;re not getting to root causes or via lifestyle and nutritional support.</li>
<li>Some people may just need extra nutritional support via diet, we&#8217;re all individuals!</li>
</ul>
</li>
</ul>
<h2>Steve&#8217;s Top-3 All-Time Tips</h2>
<ol>
<li>Go barefoot
<ol>
<li><a href="https://enduranceplanet.com/atc-358-minimalist-footwear-for-knee-pain-relief-and-boosted-economy-current-research-findings-and-and-how-to-safely-transition-to-reduce-risk-plus-a-fit-for-life-game-plan-to-race-everything-fro/">Podcast with research</a> that Tawnee mentions on minimalist shoes/barefoot with injury prevention and resilience.</li>
<li>Not a fad! Being barefoot and comfortable without shoes or in minimalist footwear is a reflection of health and well-being (if it hurts that&#8217;s a red flag).</li>
</ol>
</li>
<li>Don&#8217;t believe all the hype (that you read online or elsewhere)
<ol>
<li>Don&#8217;t believe everything you see; we can&#8217;t always trust random stranger person who&#8217;s promoting x, y, z fads.</li>
<li>Extremes usually aren&#8217;t all they are stacked up to be (e.g. zero sugar, zero caffeine).</li>
<li>Striving for things that just aren&#8217;t possible and therefore it&#8217;s hard to sustain and we fail.</li>
</ol>
</li>
<li>Consistency over time
<ol>
<li>And keep it simple.</li>
<li>Realistic goal-setting, lifestyle and nutritional approaches (moderation)&#8212;this lends to more consistency.</li>
<li>Small changes over big overhauls (i.e. what toothpaste or bodywash are you using? Maybe a simple change there can be more realistic and beneficial over major biohacks.)</li>
<li>Eating, sleeping, exercise are top here&#8212;be consistent!</li>
</ol>
</li>
</ol>The post <a href="https://enduranceplanet.com/sock-doc-22/">Sock Doc 22: Sciatica (Or Is It?), Supporting Healthy Perimenopause/Menopause, And Steve’s Top-3 All-Time Tips</a> first appeared on <a href="https://enduranceplanet.com">Endurance Planet</a>.

<description>&lt;p&gt;On this episode we have The Sock Doc, Dr. Steve Gangemi, joining us for one final episode as EP winds down. Steve is a natural health care doctor who founded and practices at Systems Health Care, an integrative wellness center in Chapel Hill, NC. Steve is also a longtime endurance athlete and is a wealth […]&lt;/p&gt;
The post &lt;a href="https://enduranceplanet.com/sock-doc-22/"&gt;Sock Doc 22: Sciatica (Or Is It?), Supporting Healthy Perimenopause/Menopause, And Steve’s Top-3 All-Time Tips&lt;/a&gt; first appeared on &lt;a href="https://enduranceplanet.com"&gt;Endurance Planet&lt;/a&gt;.</description>

On this episode we have The Sock Doc, Dr. Steve Gangemi, joining us for one final episode as EP winds down. Steve is a natural health care doctor who founded and practices at Systems Health Care, an integrative wellness center in Chapel Hill, NC.

On this episode we have The Sock Doc, Dr. Steve Gangemi, joining us for one final episode as EP winds down. Steve is a natural health care doctor who founded and practices at Systems Health Care, an integrative wellness center in Chapel Hill, NC. Steve is also a longtime endurance athlete and is a wealth […]

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