PODCAST · health
The Formula
by PILLAR Performance
What separates elite performers from the rest? The Formula, by PILLAR Performance, distils the insights, science, and strategies from the top of the field - so you can apply them.
Episodes
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The Sport Science of Sodium and Hydration
Dr Dan Plews sits down with Dr Alan McCubbin - sports nutrition researcher and one of the most credible voices on sodium and hydration in endurance sport - to separate the science from the marketing. They cover what sodium actually does in the body, why fluid balance matters more than sodium dose...
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The Science of Carbohydrate Fuelling
The Formula by PILLAR Performance - Paul Booth PhD nutritionist Paul Booth - the coach behind both 2025 UTMB winners - sits down with Dr. Dan Plews to challenge some of the most widely accepted conventions in endurance nutrition. Why the push toward 120g of carbohydrate per hour is getting ahead…
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Unlocking Performance & Longevity: Insights from Ali Day and Scientific Research
Discover the secrets behind elite endurance performance, aging muscle health, and innovative training strategies shared by renowned Surf Ironman champion Alastair Day and sports scientists. This episode explores practical tips for optimising training, nutrition, inflammation management, and...
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The Athlete's Guide to Iron: Testing, Deficiency and Performance - Rachel Arthur
In this episode, Rachel Arthur demystifies the complex role of iron in the body, emphasizing its importance for athletes and the general population alike. Whether you're curious about testing, supplementation, or understanding your blood markers, this conversation offers practical insights…
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Brad Beer - Unlocking the Secrets of Sports Injuries
Dr. Dan Plews sits down with Brad Beer, founder of POGO Physio, to unpack the real story behind sports injuries and aging athletes. They explore the psychology of injury recovery, how hormonal changes affect tendon health, and why traditional rehab approaches are being reimagined. Brad shares...
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TSS ep 4: Unlocking High Performance: Short Intervals, Micronutrition, Vitamin D & Antioxidant Adaptation
In this episode, Dr. Dan Plews breaks down the science behind true endurance performance. We unpack the physiological demands of racing in extreme heat, how it accelerates carbohydrate use and glycogen depletion, and why athletes need smarter, more personalised fueling. Dan also dives into...
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The Secrets of HYROX Training & Nutrition - James Kelly
In this conversation, Dr. Dan Plews and JK discuss the intricacies of elite athletic performance, focusing on JK's background in Aussie Rules Football and his transition to marathon running and HYROX competitions. They explore the importance of nutrition, training volume, and mindset in achieving...
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Dr David Lipman - Athlete Performance vs Health
In this episode of the Pillar Performance Podcast, Dr. Dan Plews interviews David Lipman, discussing various aspects of endurance sports, the Norwegian Method, and the balance between athlete performance and health. They explore the energy expenditure model, the concept of a performance nexus…
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TSS EP 3: Hyrox Drama, Sub-4 Pursuit & Magnesium Myths Busted
Welcome back to episode 3 of the Training Science Summaries (TSS), a monthly series where we break down philology research into actionable tips to improve & optimise daily performance. Topics discussed: 2:01 - 17:00 - Hyrox Chicago Discussion Dr. Dan Plews shares his recent experiences at Hyrox...
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Unlocking the Power of Protein - Dr Eric Helms x Dr Dan Plews
In this episode of the PILLAR Performance Podcast, Dan Plews welcomes back Dr Eric Helms to discuss the critical role of protein in nutrition for athletes. Topics covered: The Importance of Protein in Meals Understanding Protein's Role in the Body Complete vs. Incomplete Proteins Protein Sources...
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Ice Baths, Thresholds & Durability - We Uncover The Science
Welcome to episode 2 of Training Science Summaries (TSS), a monthly series where we break down research into actionable tips to boost your performance.0:00 - 8:20 Athlete Durability8:21 - 16:00 Thresholds16:01 - 31:15 Ice BathsStudies Discussed:How durable are you really?Hunter, B. et al....
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Unpacking Creatine Monohydrate with Dr Darren Candow
In this episode of the Pillar Performance Podcast, we’re joined by Dr. Darren Candow, a renowned expert in exercise science and nutrition. As a Professor at the University of Regina and leader of the Aging Muscle and Bone Health Laboratory, Dr. Candow’s research focuses on improving…
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Training Science Summaries Ep 1
Welcome to the first episode of Training Science Summaries (TSS), a monthly series where we break down research into actionable tips to boost your performance. In this episode, Dr. Dan Plews and I explore durability in endurance sports—what it is, why it matters, and how to train it. We discuss…
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Challenging the Carbohydrate Paradigm in Endurance Sports - Dr Andrew Koutnik
In this episode, Dr. Dan Plews speaks with Andrew Koutnik, award winning Ph.D researcher with a remarkable journey from obese adolescence to elite athlete and researcher. Andrew has collaborated with institutions like Harvard, Johns Hopkins, NASA, and the Department of Defense - Specializing in...
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The Science of Strength - Dr Eric Helms
In this episode of the Pillar Performance Podcast, Dr. Dan Plews welcomes Dr. Eric Helms, a prominent figure in the field of natural bodybuilding and muscle growth. The conversation explores the differences between strength training and hypertrophy, emphasizing the importance of understanding…
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Prof. Keith Baar - The World Leading Collagen Expert
In this podcast, PILLAR Head of Research Dr Dan Plews sits down with world leading Collagen expert Dr Keith Baar. Dr Baar received his PhD from the University of Illinois where he discovered the molecular signal that causes load-induced muscle hypertrophy. Dr Baar is a Professor at the University...
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Unlocking the Secrets of Collagen Peptides for Athletes
In this episode of the Pillar Performance podcast, Dr. Dan Plews hosts Martin Walter and Ulrike Braun from Gelita to discuss the significance of collagen and specially Tendorforte in nutrition and its applications in sports and health. They explore the differences between collagen, gelatin, and...
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Scott Dickens - Behind the brand: FORM Smart Swim Goggles
In this episode, Scott Dickens shares his inspiring journey from childhood swimmer to professional athlete and Director of Business Development of FORM Swim Goggles. He discusses his early passion for swimming, Olympic aspirations, and diverse career paths, including finance and sales. Scott...
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Dr Tommy Wood - Brain Health & Performance
In this episode of the PILLAR Podcast, Dr Dan Plews uncovers Tommy's background as a neuroscientist and athlete, including his experience in rowing and his current work in Formula One. They also delve into the topic of athletes' fitness and health, highlighting the trade-offs and challenges in...
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Omega-3 for Inflammation & Performance Recovery - Dr Dan Plews x Dr Greg Peoples
In this conversation, Dr. Dan Plews interviews Greg Peoples about the role of Omega-3 fatty acids in sports nutrition. They discuss the differences between EPA and DHA, the importance of Omega-3s in physiology, and the benefits for athletes. They also explore the Omega-3 index, supplementation…
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Nutrition & Supplementation for Endurance Athletes - Mikki Williden x Dr Dan Plews
In this episode of the Pillar Performance Podcast, Dr. Dan Plews interviews Mikki Williden, a nutritionist and expert in sports nutrition. They discuss various topics including their personal journeys in the low-carb high-fat space, the importance of protein in an athlete's diet, and the impact…
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Ketone Utilsation for Athletes - Dr Dom D'Ogastino x Dr Dan Plews
In this conversation, Dom D'Agostino discusses his background in nutrition and neuroscience, his research on ketosis and its therapeutic effects, and the use of ketones in fueling performance. They explore the benefits of ketones for endurance athletes, the importance of metabolic flexibility…
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Alex De Boer - Behind the swimwear brand
Alex de Boer, an entrepreneur in the triathlon industry, began his journey selling wetsuits at triathlon events and eventually secured a license with Ironman, building it into Europe's leading wetsuit brand. After Ironman sold the license, he founded his own brand, De Boer, which focuses on...
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Hunter McIntryre - Optimizing Performance for HYROX
In this episode, PILLAR's Head of Research Dr Dan Plews interviews Hunter McIntyre, a world champion in HYROX. Hunter shares his journey as an athlete and his training methods. He discusses his background in running and wrestling, his transition to obstacle course racing, and his success in…
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Chelsea Sodaro - Overcoming Injuries and Challenges
In today’s episode Chelsea discusses her background as a runner and her transition to triathlon. She shares her early experiences in running, including the pressure she felt as a young athlete and the challenges she faced in finding the right training environment. Chelsea highlights the…
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Cooking Tips For Athletes - Interview With Byron Bay Chef Lucas Becker
Lucas Becker, also known as Byron Bay Chef, shares his passion for healthy and fresh cooking. He emphasises the importance of balance and flexibility in maintaining a healthy lifestyle. Lucas provides practical tips for beginners in the kitchen, such as getting organised, keeping it simple, and...
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As Seen On Shark Tank: Interview with THEMAGIC5 Co-Founder - Rasmus Barfred
In this episode of the PILLAR Performance Podcast, Rasmus Barfred, co-founder of THEMAGIC5, discusses the journey of creating custom fit sportswear, starting with their innovative custom fit swim goggles. Rasmus shares his background in endurance sports and how his passion for swimming led to the...
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Why Endurance Athletes Need Omega - EP14
In this conversation, Elizabeth Inpyn and Pip Taylor discuss the importance of omega-3 fats for endurance athletes. They cover topics such as the different forms of omega-3s, the benefits of EPA and DHA, and the challenges faced by plant-based athletes. They also discuss the Omega-3 Index test…
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WHOOP x Israel - Premier Tech Pro Cycling Team x PILLAR Research Study
PILLAR Performance https://linktr.ee/pillarperformance_ Dr Dan Plews https://www.instagram.com/theplews/ https://linktr.ee/theplews Pip Taylorhttps://www.instagram.com/piptpip/ https://bio.site/piptaylor Summary In episode 13, the hosts introduce the expanded PILLAR podcast and discuss their...
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Jonny Davies - Run The Tube - 572km - EP12
On September 7th 2023, Ultra-Runner Jonny Davies will run the length of all 11 tube lines in London in just 11 days, passing 272 stations and covering a whopping 572km. Episode highlights Recovery routine Running origin story Finding your why Run The Line Challenge = 572km Strength training…
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Maurten x PILLAR panel discussion - Hosted by Dr. Sebastian Zeller - Frodissimo Lounge, Germany 2023
This is a special episode. We were lucky enough to collaborate with Ryzon Apparel to bring forth an activation called the Fortissimo Lounge in Germany. We were in the company of brands such as Canyon, La Marzocco, HOKA and Maurten. The intention was to showcase the evolution of Jan Frodeno and…
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Izzi Batt-Doyle - Balancing life, businesses, nutrition and marathons - EP10
EPISODE HIGHLIGHTS: - Izzi’s early running years - Building mental fortitude - Transitioning from junior to senior athlete in USA vs AUS - Izzi’s interest in nutrition - Performing as a plant based athlete - Breaking the stigma around body image - Nutrition differences men vs women - Lighter is…
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Brett Robinson - Transitioning from 5k to marathon - EP009
EPISODE HIGHLIGHTS: - WHOOP sleep score check - World Cross Country experience - Transition into marathon from 5k - Nutrition in the lead up to races - Problem solving stitch issues - Origin story of Pulse Running and FTK - Balancing priorities The PILLAR Performance Podcast is an endurance show...
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PILLAR Performance is coming to North America - EP008
Founder & CEO Damien Fitzpatrick announces our partnership with The Feed and details about our launch into North America. Launch date: Monday 27th March 11am MST. Will be available via: pillarperformance.us thefeed.com Shop online: https://pillarperformance.shop/ Instagram:...
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Cool Down Ep - Decoding Matt Walker's Sleep Research - Performance Dietitian Pip Taylor - EP 007
Today we did a Cool Down episode with Performance Dietitian Pip Taylor and discussed the latest sleep recommendations from Neuroscientist Matt Walker. Diving into the research then decoding how practical the information is. EPISODE HIGHLIGHTS: - Sleep hygiene - Matt Walker research - Sleep...
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OAC Oceania Head Coach - Craig Mottram - EP006
Exciting news! We are thrilled to announce our partnership with The On Athletics Club Oceania chapter (OAC), aimed at providing the best micronutrition solutions to help the team achieve their full potential. Today we chatted with Head Coach Craig Mottram. We learned about his career and got...
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Sleep for Optimal Performance - Scott Tindal - EP005
Today we chatted with Scott Tindal, learning about the ins and outs of magnesium, sleep and how athletes can optimise it. EPISODE HIGHLIGHTS - Damo’s and Scott’s sleep data via WHOOP and OURA - How much sleep do you need? - How to balance sleep while travelling? - Are naps useful? - How to…
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Scott Tindal - Helping athletes through nutrition - EP004
Today we chatted with Co-Founder & Chief Nutrition Officer of Fuelin Scott Tindal. We learned about his journey from starting as a physiotherapist, transitioning into the team sports realm and helping endurance athletes through his online coaching nutrition program. EPISODE HIGHLIGHTS - Being a...
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Reflecting on 2022 - Damien Fitzpatrick - The PILLAR Performance Podcast EP003
Special edition of the podcast: Reflecting on 2022 with a Q&A with Founder / CEO Damien Fitzpatrick Today we wrap up PILLAR’s first full year of operation. We dived into the highlights, learnings and ambitions for 2023. EPISODE HIGHLIGHTS - Athlete shout outs and highlights - The story of how the...
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Pip Taylor - Professional Triathlete to Performance Dietitian - EP002
Today we chatted with our resident Performance Dietitian Pip Taylor. We learned about her journey from launching into a career as a Professional Triathlete to transitioning to the work she does today. EPISODE HIGHLIGHTS - Pip finding her strengths and weaknesses - Pip going all in on triathlon -...
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Anna McKenna - Planes To Podiums in Ultra Running - EP001
The PILLAR Performance Podcast is an endurance show that connects with athletes and experts in their field across triathlon, running and cycling. Founder of PILLAR Performance Damien Fitzpatrick will unpack the stories and learnings to educate you about the pillars of micronutrition: sleep…
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Frequently Asked Questions
How many episodes does The Formula have?
The Formula currently has 41 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is The Formula about?
What separates elite performers from the rest? The Formula, by PILLAR Performance, distils the insights, science, and strategies from the top of the field - so you can apply them.
How often does The Formula release new episodes?
The Formula has 41 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to The Formula?
You can listen to The Formula on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts The Formula?
The Formula is created and hosted by PILLAR Performance.
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