Learn more about Brodie's Research Database & AI Assistant 📄🔍

For MORE Run Smarter Resources 🏃‍♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨

In this episode, Brodie explores the latest research on vitamin D and its role in tendon health, diving into a 2024 comprehensive review that examines both cell-based and animal studies. You’ll learn how vitamin D influences tendon healing, inflammation, and collagen production—and how low levels could delay your recovery. Plus, Brodie shares practical advice on vitamin D testing, optimal levels, sun exposure, supplementation, and the potential role of vitamin K2.

🧠 What You'll Learn:

• How tendons respond to training and stress via collagen synthesis
• Why vitamin D is like a “site manager” during tendon repair
• The difference between in vitro (lab) and in vivo (animal) studies
• What research shows about vitamin D deficiency and tendon healing
• The importance of maintaining adequate vitamin D levels (and what’s considered optimal)
• Whether supplementation is necessary—and how to combine it with vitamin K2

🧪 Research Highlight:

Study: Exploring the Impact of Vitamin D on Tendon Health: A Comprehensive Review (2024)

• 14 studies analyzed: 5 in vitro, 9 in vivo (mostly animal models)
• Key takeaway: Vitamin D deficiency may impair tendon healing and increase re-injury risk

🛠️ Practical Takeaways:

• Ask your GP for a 25-hydroxyvitamin D blood test
• Aim for blood levels between 75–125 nmol/L for optimal musculoskeletal health
• Get sun exposure for 10–30 mins/day (arms and legs, mid-morning or afternoon)
• Include dietary sources like fatty fish, egg yolks, and fortified foods
• Supplement with 1,000–2,000 IU/day if needed; higher doses may require supervision
• If supplementing long-term, consider pairing vitamin D with vitamin K2 to support bone health and calcium balance

🎯 Ideal For:

• Runners and athletes recovering from tendinopathy
• People looking to optimize tendon repair and performance
• Anyone curious about the role of micronutrients in injury recovery

Learn more about Brodie's Research Database & AI Assistant 📄🔍

For MORE Run Smarter Resources 🏃‍♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨

In this mind-expanding episode, I’m joined by sports scientist and biomechanics researcher Gustavo Leporace, who unpacks the findings from his newly published paper:

“The Search for the Holy Grail of Running Biomechanics – Is There an Ideal Movement Profile for Minimizing Mechanical Overload?”

https://journals.sagepub.com/eprint/PZ8SVIXH7GSZI7YPTJVQ/full
We discuss:

• 🏃‍♂️ Why no single “perfect” running form exists
• 📊 How machine learning revealed 5 distinct running profiles based on load patterns
• ⚖️ The difference between peak vs. cumulative mechanical load—and why it matters
• 🧬 Variables like cadence, duty factor, vertical stiffness, and movement smoothness
• 🔄 When changing your running technique can help (and when it can backfire)
• 🔍 Why injury rehab should first focus on load management before movement retraining

📚 Mentioned Resources
🎥 YouTube explainer video of the 5 running profiles

Learn more about Brodie's Research Database & AI Assistant 📄🔍

For MORE Run Smarter Resources 🏃‍♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨

Is it safe to exercise while fasting? What if you're a recreational runner? A woman? Or trying to lose weight?

In this episode, I’m joined by the brilliant Kira Sutherland, a naturopath and sports nutritionist with over 25 years of clinical experience and a deep passion for endurance sports. Together, we unravel the science (and myths) behind fasting and athletic performance.

Kira shares practical, evidence-informed insights about:

• 🕒 The different types of fasting (intermittent, dry, Ramadan, fasted training)
• 💪 How fasted exercise influences fat adaptation, performance, and recovery
• ⚠️ Common mistakes athletes make with fasted training
• 👩‍🦰 Why women respond differently to fasting than men (and what to do about it)
• 🍽 The truth about post-exercise eating windows and what matters most
• 🧠 Why the body’s natural rhythms may matter more than your fasting schedule
• 📆 How often and when runners should fast depending on their goals

Whether you're curious about using fasting for performance, longevity, gut health, or fat loss — this episode will help you understand how to do it safely, effectively, and in sync with your body.