As winter approaches, the risk of illnesses rises, fueled by increased indoor exposure and lowered immunity. Patrick Morris and Dr. Kevin Sprouse share practical strategies to optimize health during the challenging cold and flu season. Find out why good hygiene practices and nutritional choices play pivotal roles in prevention, along with the importance of staying hydrated and well-rested to support immune function. Vitamins can certainly keep us healthy - but Morris and Dr. Sprouse point out that supplements should complement, not replace, a well-rounded lifestyle. Dr. Aaron Baggish joins t ..read more

When it comes to optimizing daily routines, breathwork is key. As part of his philosophy and methodology, Mike Watts understands the importance of functional breathing and its impact of recovery and performance. In this episode, Mike sits down with Patrick Morris and Dr. Kevin Sprouse to dissect breathing patterns through the lens of performance. Watts shares game-changing insights into when and how to incorporate breathwork for maximum impact – whether it's pre-competition focus, post-training recovery, or enhancing sleep for optimal regeneration. Plus, learn about structuring a daily breat ..read more

From exercise and training, to sleep and nutrition, Patrick Morris and Dr. Kevin Sprouse have covered it all in the Foundation Series. In this episode, they answer burning questions from our listeners to fill in any gaps in your training. Patrick and Dr. Sprouse discuss fueling strategies tailored for endurance athletes, the intricacies of periodizing nutrition and weight throughout a training year, the science behind using melatonin to tackle shift work sleep issues. Plus, gain a deeper understanding of how standard blood test results should be interpreted for athletes. If you've been follo ..read more

What role does nutrition play in creating a solid performance foundation? The answer might be more complex than you think. Hosts Dr. Kevin Sprouse and Patrick Morris tackle the essential metrics used in nutritional scoring, from calorie balance and protein intake to fiber consumption and Omega-3 levels assessed through the Omega-3 index test. They also shed light on body composition measured with DEXA scans, continuous glucose monitoring metrics, and fasting insulin levels. However, rather than fixating on micromanaging individual nutrients, Kevin and Patrick underscore the importance of ado ..read more

Can quality sleep and sleep hygiene be your competitive edge? Whether you are actively training or regularly exercising, sleep is a game changer. In this episode of the Foundations Series, Patrick Morris and Dr. Kevin Sprouse share essential insights tailored specifically for athletes on a mission to optimize their training.  Join them as they dive deep into the world of sleep foundations, revealing the science-backed strategies that can supercharge your athletic performance. They discuss using sleep trackers to measure sleep duration and quality and setting a goal of 7.5 hours of sleep p ..read more

How do exercise and training impact overall health and performance? Join Kevin and Patrick as they delve into the crucial distinction between exercise and training, and explore the significance of key metrics. From tracking your exercise hours per week to maximizing your VO2 max, strength training, endurance training, recovery, and minimizing sedentary time - all the game-changing insights you need for optimal results are right here in our Foundations Series kickoff. Check out our sponsor PERC Coffee | Use code PODIUM15 to receive 15% off your next order PERC Coffee Instagram Patrick Morris ..read more

First up in our Foundation Series is a focus on exercise and training as it relates to overall health and performance.   Kevin and Patrick discuss the importance of defining the difference between exercise and training and the benefit of looking at key metrics like hours of exercise per week, VO2 max, strength training, endurance training, recovery, and limiting sedentary time. Check out our sponsor PERC Coffee | Use code PODIUM15 to receive 15% off your next order PERC Coffee Instagram Patrick Morris on Instagram | Coaching Dr. Sprouse on Instagram - - - - - - - - - Check us out at Pod ..read more

As the seasons change and a busy year winds down, it's more important than ever to revisit the basics. Over the next several episodes, Dr. Kevin Sprouse and Patrick Morris will explore three crucial foundations: Sleep and Recovery, Nutrition and Fueling, and Training and Activity.  This series is a long-term resource that will provide comprehensive understanding, actionable takeaways, and practical suggestions for easy wins in each area. Plus, Kevin and Patrick share how they assess each foundation with patients, including the key metrics and habits they look for, and how foundations hav ..read more

After retiring from pro cycling in 2017, Andrew Talansky moved into the realm of triathlons, attacking Ironman events with the same tenacity that marked his cycling career. Now, Andrew's athletic background informs his coaching style with Talansky Performance Group. In this conversation with host Dr. Kevin Sprouse, Andrew shares his experience racing in the iconic Tour de France, representing the United States on the international stage, and competing for Garmin–Cervélo on the esteemed UCI World Tour.  From the peloton, to Ironmans, Andrew has realized the benefits of innovative technol ..read more

World Tour, Grand Tours, and the Tour Divide - cyclist Alex Howes has done it all. He joins host Dr. Kevin Sprouse to break down his professional cycling career around the world, and his most recent adventure at the Tour Divide.  Most recently, he completed the Tour Divide bikepacking race, spanning from Canada to Mexico in 19 days, 14 hours, 46 minutes.Hear what he learned riding 2692.9 Miles over 20 days straight, while navigating tendonitis, sleep deprivation, and hormonal changes.  Alex shares how the Tour Divide compares to the Tour de France when looking at power metrics, the i ..read more