The PILLAR Performance Podcast

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 grounded in science.

Key Topics Covered:
The critical functions of iron in oxygen transport, energy production, and immunity

Who is at risk of iron deficiency, including athletes, women, and children

The unique challenges in iron testing: timing, fasting, and interpreting blood markers

The nuanced roles of transferrin, transferrin saturation, and ferritin in assessing iron status

Genetic factors influencing iron absorption, such as hereditary hyperabsorption

Practical strategies for iron supplementation, including diet and supplement timing

The potential pitfalls of iron overload and the importance of personalized testing

The fascinating and somewhat mysterious process of ferritin regulation and release

Recommendations for routine blood testing and interpreting results accurately

Timestamps:
(00:00) - Introduction to Rachel Arthur and her expertise in iron metabolism

(02:11) - Why iron is a "minx among minerals" and its multifaceted roles

(04:05) - Who is most at risk of iron deficiency: women, children, athletes

(05:46) - Common losses of iron during exercise and sweating

(07:04) - Understanding exercise-related hemolysis ("foot strike") and its impact

(08:39) - Challenges of testing children for iron status and dietary strategies

(11:06) - How infants historically met iron needs through breast milk and organ meats

(12:38) - How to approach supplementation safely with blood testing

(14:11) - The impact of exercise-induced inflammation on iron regulation

(17:34) - The role of inflammation, ferritin, and the timing of blood tests

(20:33) - How to interpret transferrin, saturation, and ferritin levels

(22:30) - Ferritin as an inflammation marker and its complex regulation

(27:00) - The detailed process of iron transport and storage in the body

(33:21) - The importance of individual interpretation of iron markers

(40:00) - Genetic factors influencing iron absorption ("hyperabsorber" genes)

(44:48) - Why ferritin in blood may not reflect actual iron stores

(50:03) - Setting blood test benchmarks and understanding normative values

(53:34) - Strategies for iron supplementation in athletes: diet, timing, and doses

(58:04) - The circadian rhythm of iron uptake and best practices for intake

(60:30) - Summary of practical steps for blood testing and iron management

(61:43) - The dangers of self-supplementation without testing

(62:44) - Resources and where to find more from Rachel Arthur

(63:43) - Rachel’s personal supplement routine and ongoing health practices

Rachel Arthur: https://rachelarthur.com.au/
Dr Dan Plews: https://www.instagram.com/theplews/
PILLAR:⁠ ⁠https://www.instagram.com/pillarperformance_/
Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠

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 practical insights on strength and conditioning, the role of collagen supplementation, and why maintaining muscle mass matters more than you think. If you're an athlete dealing with lower limb issues or simply want to stay healthy as you age, this conversation will change how you approach performance and recovery.

Key Takeaways:
Why understanding athlete psychology is crucial for effective treatment

The vital role of strength and conditioning in injury prevention

How hormonal changes impact tendon health as you age

Benefits of collagen supplementation for tendon recovery

The importance of tailored rehabilitation for optimal outcomes

How strength training improves running performance

Why maintaining muscle mass matters for aging athletes

Chapters
00:00:00 Introduction and Background

00:03:00 Understanding Athlete Psychology

00:09:00 Strength and Conditioning

00:15:00 Hormonal Impact on Tendon Health

00:21:00 Collagen Supplementation Benefits

00:27:00 Maintaining Muscle Mass

00:33:00 Evolving Sports Physio Practices

Dr Dan Plews: https://www.instagram.com/theplews/
PILLAR:⁠ ⁠https://www.instagram.com/pillarperformance_/
Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠

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 short-interval training—how micro intervals can replace long, low-intensity sessions and why they’re a game-changer for anyone training indoors or on limited time.
We also explore the role of micronutrition in driving training adaptations, the underrated importance of vitamin D for muscle health and recovery, and how antioxidants can shape your training outcomes. If you want to understand how to fuel better, train more effectively, and support long-term performance, this episode is packed with insight.
Takeaways
Heat massively increases physiological stress, accelerating carbohydrate use and dehydration.

Fueling strategies must adapt in extreme conditions, often starting with higher carb intake and tapering as the race progresses.

Cooling and hydration are essential to maintain performance in hot environments like Kona.

Individual physiological responses to heat vary, making personalised strategies crucial.

Micro/short intervals can replicate low-intensity training, making indoor training far more effective.

Short on–off interval methods improve performance efficiently, especially for time-poor athletes.

Micronutrition is critical for supporting training adaptations and recovery.

Excess antioxidants can blunt adaptation, so they should be used strategically and cycled.

Vitamin D is essential for muscle function, including repair, contraction, and mitochondrial energy production.

Vitamin D dosing matters—more isn’t better, but adequate levels are vital and often overlooked in athletes.

Chapters
00:00 Kona Race Recap and Insights
02:28 Physiological Challenges in Heat
05:49 Impact of Heat on Carbohydrate Use
10:47 Strategies for Endurance Athletes in Heat
17:46 Micro Intervals and Low Intensity Training
21:48 Short Intervals for High Performance
23:12 Micronutrition and Training Adaptations
30:38 The Role of Vitamin D in Muscle Function

Studies referenced:
Mougin et al., 2025 – Heat stress & dehydration on carbohydrate use

Giersch et al., 2025 – Heat acclimation in males & females

Wyckelsma et al., 2025 – Antioxidants & sprint interval training

Matomäki et al., 2024 – High-intensity microintervals vs low-intensity endurance

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 peak performance. JK shares insights on his coaching evolution and the significance of being open-minded in training approaches. The discussion also touches on the future of HYROX and the competitive landscape of the sport.

Takeaways
Aussie rules football requires a unique combination of athleticism and endurance.

Running ability is influenced more by heart and determination than physical stature.

Progressive training volume is crucial for improvement in performance.

Nutrition plays a vital role in maintaining weight and energy levels during training.

Mindset is key; focusing on the process rather than the outcome leads to better results.

There is no one-size-fits-all approach to training for HYROX

Being open-minded in training can lead to significant performance gains.

The competitive landscape of HYROX is rapidly evolving with tighter race times.

Effective recovery strategies, including nutrition and supplements, are essential for athletes.

Training volume and energy expenditure are directly correlated with race performance.

Chapters
00:00 Introduction to Elite Performance and Background
06:08 Aussie Rules Football and Running Journey
10:16 Marathon Experiences and Training Volume
15:04 Nutrition and Weight Management Strategies
18:35 Training Philosophy and Coaching Evolution
22:39 Mindset and Performance in High Rocks
29:49 Future of HYROX and Personal Goals

Dr Dan Plews: https://www.instagram.com/theplews/
Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠ 
Instagram:⁠ ⁠https://www.instagram.com/pillarperformance_/

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, and the importance of stress management and recovery. The conversation also delves into nutrition, emphasising the significance of protein and fibre intake, and the role of supplements like Omega-3s and magnesium. Throughout the discussion, they highlight the signs of overreaching in athletes and the importance of understanding individual responses to training and nutrition.

Takeaways
The Norwegian Method emphasises a relational coaching style.

Energy expenditure models can help athletes manage their training load.

Balancing health and performance is crucial for long-term success.

High performance often comes at the cost of health.

Stress management is key to optimising performance.

Minimum effective dose concepts can simplify health and performance goals.

Nutrition should prioritise protein and fibre for endurance athletes.

HRV is a valuable tool for monitoring athlete readiness.

Weight is an outcome of proper training and nutrition, not a goal in itself.

Athletes should be aware of signs of overreaching to prevent burnout.

Chapters
00:00 Introduction and Background
02:05 The Norwegian Method Podcast
08:01 Energy Expenditure Model in Endurance Sports
11:41 Performance Nexus: Balancing Health and Performance
16:49 The Trade-offs in Elite Endurance Sports
21:47 The Role of Stress and Recovery
29:22 Minimum Effective Dose for Health and Performance
37:22 Nutrition: Prioritising Protein and Fibre
51:03 Signs of Overreaching in Athletes

Instagram: @drdavidlipman
Website: https://www.drdavidjlipman.com/
Newsletter: https://healthperformancenexus.substack.com/ 

Dr Dan Plews: https://www.instagram.com/theplews/
Shop online:⁠ ⁠https://pillarperformance.shop/⁠⁠ 
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