In this episode, Dr. Bubbs sits down with Dr. Tamsin Lewis MD, functional medicine expert and elite endurance athlete, to talk all things endurance training: how she become UK Ironman champion, nutrition and training lessons she learned along the way, the importance of personalized training volumes to maximize results, considerations for female athletes, key biomarkers for assessing recovery and health, and so much more! Dr. Tamsin provides a ton of great tips and actionable insights to help you raise your game.
"Lay-Ups" In This Episode
- Gut distress is common in endurance athletes; “periodizing” carb intake can help to mitigate digestive issues.
- Individualized training load is crucial for optimizing endurance performance.
- Excessive carb restriction for endurance training can tax immunity, adrenals and sex hormones (particularly in females).
"Performance Hacks" From This Episode
- A regular menstrual cycle is not directly related to body-fat (or leanness), but rather how much “stress” your brain perceives on the body.
- Genetic predisposition to endurance training can promote significant performance gains over the competition. (See Episode #24 with Athletigen CEO Dr. Jeremy Koenig!).
- Low bone density is directly related to low hormone levels (i.e. testosterone) and nutritional status (i.e. calcium, vitamin D, boron, etc.).
Tamsin has an early morning licorice root tea + power brewed coffee (1 tbsp MCT oil + hydrolyzed collagen + full-cream organic milk)
About Dr. Tamsin Lewis
Tamsin qualified with honours in Medicine & Surgery at Kings College London in 2004 and was awarded MRCPsych from the Royal College of Psychiatrists in 2009. After years of training in the conventional medical paradigm Tam-sin became disillusioned with the ‘band-aid approach and pharmaceutical dogma which pervaded daily practice in primary and secondary care. During this time she began competing in triathlons, and found her performance improved in direct correlation with the degree to which she optimised key bio-markers through lifestyle, nutrition, supplement and training adjustments. Tamsin spent 4 years as an elite And In 2014 she won Ironman UK as a professional at her first attempt at this distance - having never run a marathon prior - and ‘raison d’être’ is to empower people to redefine the way they think about health.