Today I want to talk to you good roadman about my supplement regime
Today I want to talk to you good roadman about my supplement regime. Let's cure that intro The big questions this how do we use cycling as a tool to improve our health our happiness and our long-term That is the question this podcast will give you the answers my name is Anthony Walsh and welcome to the roadman podcast Rolman, welcome back, Rolman, to another Rolman Cycling Podcast, we've all made it to Friday. Thank the Lord, it's been a long week but I'm glad to bring you another week of the daily Rolman Podcast. Guys, this week I've been telling you about my big news that we're launching the Rolman virtual performance so much for everyone. I'm hoping it's going to be annual because I'm so excited about speaking to these 30 guests. They're absolutely phenomenal. You'll see someone already, I've put them up on roadmansemit.com forward slash free. You can see who some of these guests are already. But if you haven't heard, I'm bringing it over to 8 and 9 to September. I'm going to talk to 30-year world leading fitness experts and I want you to join me free charge. You can register for it with the link down below. It's roadmansemit.com forward slash free. I'm going to tackle that question of how do we optimize our cycling performance from 30 different angles, from 30 different experts. It's going to be mind-blowing. Guys, that's why I'm asking you to support the podcast over on Patreon because it's this extra hostel. It's another 30 guest interviews. Think about that. It's like another 30 podcasts, but they're like podcasts on crack. So I'm around the clock. I haven't researched this stuff as well. So that's all made possible by the generosity from you guys over on Patreon at the moment. That's another little way I have, I'm trying to give back to you guys. So the link for the Patreon obviously is down below as well. So today I want to talk to you about my supplement regime and you'll look at videos online and they'll say, five must have supplements for cyclists. I need to preface everything I say here with at the very start to understand what supplements you need. You need to go and have a look under the hood. The way to have a look under the hood is go and get a blood test. a full spec blood test at your GP or your local physician. I do this a couple of times a year and that just it shows me where I'm missing stuff, where I need to improve, where my deficiencies are. So what I'm going to give you today is what I'm doing and I'm going to try and give you some principles that you can use because principles hold true regardless of where you're at. And some of the stuff that I recommend is water soluble. So if you've taken too much of it, if there's not a problem, others, you can't take too much of it. So I'm going I'll talk to you about what I'm doing and then I'll differentiate what I'm doing from the principles you can take from this and apply it to yourself. Again, a caveat with this is and one you probably won't see in a lot of supplement videos online because they're actually shilling supplements off the back of it is supplements are, take it award supplement, supplemental, additional, extra. So extra to what? Extra to a healthy balanced diet. So that's the main thing. You can't isolate the vitamin C from an orange and think that it gives you the same benefit as an orange because there's hundreds of thousands of different processes going on when we eat that orange. When we get the vitamin C tablet, we're only getting a small, small portion of that. So vitamin C tablet does not equal an orange. I haven't said that. Here is the five supplements I use to supplement my balanced diet. See that focus on supplement? supplemental. Yeah, I'm driving myself a little bit store crazy there. So the first one I take is iron. The reason I take iron is I've seen studies and it helps almost every endurance athlete. The reason it probably helps every endurance athlete is the recommendation for or recommend the daily allowance for iron is on the low side for endurance athletes. So almost anyone who's a boyden by that is low on iron. Haven't said that back to my first caveat that you should have a a blood test to check this out.
Have seen iron making massive performance gains in a substantial…
But I have seen iron making massive performance gains in a substantial number of our clients and myself personally. And I remember times when I was low on iron and I never felt worse on the bike. It's like the worst bunk you've ever had in your life. And when you get your iron levels back, it's like, I don't know, I've never taken EPO, but I can only imagine It's what it's like. It's you fly. Your legs are weightless. It's the power's back. So there's two things to understand about iron. There's two types of iron. Iron from animal products and iron from non-animal sources. The scientist trying to confuse you with the word heme and non-heme. It just means from animal and not from animal. So the ones from animal heme are easier to absorb and then you'll doubly help with absorption if you take some vitamin C with that and avoid tea, coffee because the tannins and the caffeine in those inhibit absorption. Iron helps almost every endurance athlete but it is best to get tested before you start taking it. B12 is another one of those powerhouses for making blood red blood cells. It's essential to our oxygen carrying capacity and it's especially important if you are taking a plant-based diet. If you're entirely plant-based, it is super super important. My girlfriend, Sarah, is plant-based and B12 is one of the things you really need to be sure to take because it's not found in any non-fortified plant-based foods. So you can find it in, say, old milk, almond milk, cereals can be sometimes fortified in it, but you won't find it naturally occurring in nature. It's a super important one to take because oxygen-carrying capacity is just so central to our performance as endurance athletes. The next one, it's something I harp on about every single podcast nearly. I talk about my morning routine, a central part of that it's Vitamin D. Vitamin D, I get it from my Juve unit. It's JOOV. It's a red light therapy. I do every single morning. So when I get up in the morning, straight away I go Juve, then I go cold shower, meditate, gratitude, Juve, Darnall. That's a tongue twister. Wasn't gratitude journal and a coffee. And that's kind of my morning routine. I'll add or subtract one or two things depending on how busy I am. But that's basically it. And the reason I use this to you, among other reasons, is this vitamin D, we just don't get access to the sunshine if we live in overcast areas. Like I'm talking Ireland, England, Scotland, Wales, parts of the US, if you're Chicago based, Toronto based, we're not getting enough sunshine. And then if you do live given the sunny areas, you're looking enough to be living in Tenerife, South of France, it's likely you're wearing sunblock and you're not getting access to this vitamin D. So you need to take a thousand IU, international units of vitamin D daily and absorption of that is helped with calcium. I would say that's especially important. It's one of the things it through why it's especially important for endurance athletes. A cyclist especially we have such low impact. It's actually not applicable for runners because you're getting, you still need to take the vitamin D but this reason isn't applicable. Why it's super applicable for cyclists is bone health because we're not getting that bang, bang, bang so bone density is really compromised. So when we take the vitamin D especially when we pair it with calcium it's really important for bone health so when we do have that inevitable once or twice a year knock on water crash we are less likely to break stuff and do you remember a couple of years ago there's these crazy stories I think they're coming out of BMC where Reuters were actually taking performance enhancing drugs that weren't on the band list which were designed to decalcify their bones to make them loiter it was the craziest shit ever and they had a space of broken arms and broken legs and broken collarbones around that time. It was some of the craziest shit I've ever heard in cycling and it's just so contrary to why we all got into cycling for health and you know what we always we're chirping about health happiness and longevity and it just doesn't seem like it's advancing any of those causes. Fish oil is another super important one and this is really super important when I say fish oil is talking about omega tree fatty acids.
Our body doesn't make these, so we do need to get them externally and…
Our body doesn't make these, so we do need to get them externally and we can do that from oily fish, but a lot of people are worried about mercury and fish. That's only really, it's a little bit of a misconception because mercury is only really prevalent in the larger fishes like shark and swordfish and if you're going with smaller fish you shouldn't have that same issue. But if for whatever reason you don't have fish in your diet you can't take these omega tree fatty acids. I take them, the benefits of them are numerous from lore and triglyceride levels. You can even, these are, you can use them with statins because I know a bunch of clients that have looked into this for and they're like, well, can you take omega tree if I'm already on statins? You totally can. It's going to reduce your risk of dementia. It's going to improve your blood pressure and it's essential for skin and oil health. Super, super powerful supplement to be taken. And the brilliant thing with all these supplements recommend that RMB12D now fish oils, they're all super cheap. None of these are like a 200 euro a month supplement all super cheap. Now the last one that I'm going to go on to it's antioxidants like vitamin C and vitamin A and they're primarily for improving immune function. But what I want to talk to you about is a word of caution around antioxidants because a A lot of people take vitamin C and just pop it daily. But vitamin C is an antioxidant and it's designed to minimize the damage caused by free radicals. So when we train, we produce free radicals. But when we finish training, we get a response. The free radicals are a stress. We get a response from our body and we need this response to get fitter. So we don't wanna dull that response and that's what antioxidants can do. They dampen that stress response from training. So for that reason, there are parts of the season where we almost wanna periodize our antioxidant intake. There's parts of the season where we're not prioritizing immunity, we're prioritizing this training response, and we don't wanna dampen that training response. I'm thinking more winter training. So as you approach an event, you can totally start taking your vitamin C, your vitamin A, but as I'm far enough away from event, I don't wanna dampen that response. I want to create the free radicals and let my body naturally fight its own good voice and heal the body up and take myself to the next level. So I think that's an important one because most people just pop them like they're candy. Gotta get my vitamin C in daily. I love that I've introduced us a little bit of a voice into the podcast this week. It's like my alter ego. Instead of having my normal schizophrenic conversation on my left shoulder and my other schizophrenic conversation on my right shoulder. I needed to differentiate the two voices so I made my crazy one kind of... Everybody needs to pay attention. Who knows? It might last till next week, it might not. Roadman, this has been another week of the Roadman Cycling Podcast. Don't forget to register to get your free ticket for that summit before they are all gone so and I will be back to you again on Monday. Chatty then Roadman and Roy safe this week. End. Roadman, before you go, I've got an important announcement to make because over two days and the 8th and 9th of December. I'm going to speak with 30 of the world's leading fitness experts, and I want you to join me, free of charge from the comfort of your own home. This is the first ever roadman virtual performance summit for aiming to bring together the best minds and fitness, and they're going to share with me their secrets for biohacking your physiology, melting away body fat, and smashing your cycling goals. Would you like to learn their secrets? It's easy. All you have to do is registered for your free ticket over at www.roadmansummit.com forward slash free. That's www.roadmansummit.com forward slash free. The link is in the bio.