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Protein and Tendon Healing with Dr. David Minkoff

In this episode of the Run Smarter Podcast, we are joined by Dr. David Minkoff, an expert in integrative medicine, author of The Search for the Perfect Protein, and an accomplished athlete with 43 Ironman finishes. We discuss the critical role of protein, specifically essential amino acids, in healing injuries like proximal hamstring tendinopathy, optimizing recovery, and improving overall performance. If you’ve struggled with chronic injuries, want to enhance muscle repair, or are curious about how protein intake affects running performance, this episode is packed with actionable insights.

What You’ll Learn in This Episode:
✔️ How amino acids are the building blocks for tendon repair and injury recovery.
✔️ The impact of protein deficiencies on healing and performance.
✔️ The role of gut health in protein absorption and utilization.
✔️ Why tracking protein intake may not be enough for optimal recovery.
✔️ How Perfect Amino can enhance muscle repair and prevent injuries.
✔️ The truth about collagen for tendon health—does it really work?
✔️ How endurance athletes can optimize protein intake for peak performance.
✔️ Creatine supplementation—should runners be taking it?
✔️ How to structure your protein intake to maximize tendon and muscle recovery.

Key Takeaways:
🔹 Essential amino acids are crucial for tendon and muscle repair, especially if you suffer from tendinopathy.
🔹 Many runners are protein-deficient despite eating a high-protein diet due to poor digestion and absorption.
🔹 Collagen lacks key amino acids (like tryptophan), making it a suboptimal choice for tendon repair on its own.
🔹 The best sources of protein are high-quality animal proteins (meat, fish, eggs) combined with essential amino acid supplements.
🔹 Taking Perfect Amino before meals or workouts ensures optimal absorption and utilization.
🔹 Runners with injuries should double their essential amino acid intake for enhanced recovery.
🔹 Strength athletes and endurance runners can benefit from creatine supplementation alongside amino acids.

Recommended Products & Resources:
📖 The Search for the Perfect Protein by Dr. David Minkoff –
💊 Perfect Amino – Order from Body Health.
📰 Body Health Newsletter – Get daily insights on nutrition, performance, and recovery.

Connect with Dr. David Minkoff & BodyHealth:
🌐 Website: https://www.bodyhealth.com

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For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.info
Run Smarter AI Assistant: Access personalized, research-based answers to your running and rehab questions. This tool integrates Brodie’s database of research papers and podcast episodes for tailored advice.

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Paper title: Sex Differences and Extracorporeal Shockwave Therapy Outcomes in Runners with Achilles or Hamstring Tendinopathy

Episode Summary:
In this episode of the Run Smarter Podcast and Overcoming Proximal Hamstring Tendinopathy Podcast, Brodie Sharpe dives into the science behind shockwave therapy and its effectiveness for treating Achilles and hamstring tendinopathies in runners. Brodie explores the mechanisms of shockwave therapy, discusses its application, and reviews the findings of a fascinating research paper that delves into factors such as gender, hormonal contraceptives, and their impact on treatment outcomes. Whether you're dealing with stubborn tendon pain or just curious about innovative therapies, this episode is packed with actionable insights.

What You’ll Learn:

• What is shockwave therapy, and how does it work?
• Key findings from a research paper on shockwave outcomes in runners with Achilles and hamstring tendinopathies.
• Factors influencing the effectiveness of shockwave therapy, including hormonal contraceptive use and chronic versus acute tendinopathies.
• Ideal candidates for shockwave therapy and when it might not be suitable.
• The role of combining shockwave with strength training for optimal results.

Key Takeaways:

• Shockwave Therapy Basics: A handheld device delivers pressure waves to stimulate healing in tendons and surrounding tissues. It's especially effective for chronic, low-level, stubborn tendon pain.
• Research Insights: Female runners using hormonal contraceptives were less likely to see clinically significant improvements. Other variables like gender and the female athlete triad were explored with interesting results.
• Best Practices: Shockwave therapy is most effective when combined with strength training for long-term tendon health and resilience.
• Practical Advice: Most effective results typically require 3–6 sessions, with improvements continuing up to 12 weeks post-treatment.

Resources Mentioned:

• Run Smarter AI Assistant: Access personalized, research-based answers to your running and rehab questions. This tool integrates Brodie’s database of research papers and podcast episodes for tailored advice.

Learn more about Brodie's PHT AI Assistant 📄🔍

>> Click here for the FREE 5-Day Course <<
For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.info

Episode Description: Welcome to another episode of the podcast dedicated to giving you the most up-to-date, evidence-based insights on managing Proximal Hamstring Tendinopathy (PHT). In this episode, Brodie tackles listener-submitted questions on all things PHT rehab. From understanding inflammation and its role in recovery to breaking down the benefits of squats versus deadlifts, this episode is packed with practical advice and strategies for your journey to recovery. Whether you're new to managing PHT or have been battling it for years, you'll find valuable takeaways to guide your rehab.

What You’ll Learn in This Episode:

• The truth about inflammation in tendinopathy and why "tendonitis" is an outdated term.
• How to distinguish between tendon thickening and other possible causes of swelling, such as bursa inflammation.
• The critical differences between squats and deadlifts for targeting the proximal hamstring tendon.
• Why Bulgarian split squats might flare up your symptoms and how to safely incorporate them into your rehab.
• Activities and daily tasks that often aggravate PHT and how to identify your personal triggers.
• The importance of focusing on pain and function trends rather than temporary swelling.
• Tips for resuming running post-PHT and the role of strength training in long-term recovery.

Listener Questions Answered in This Episode:

1. What does swelling in the tendon after rehab mean? Is it a sign of healing?
2. Do squats help with PHT recovery, and how do they compare to deadlifts?
3. What are the most common activities that aggravate PHT, and how can I manage them?
4. How can I safely return to running after PRP treatments and a partial hamstring tear?

Resources Mentioned:

• PHT Online Workshop: Learn how to design a personalized rehab plan, including running and strength training programs, with step-by-step video guides.
• Adjustable Dumbbells: A cost-effective solution for home strength training. Find second-hand deals on platforms like Facebook Marketplace.
• Free Injury Chat with Brodie: Book a call to discuss your rehab journey and explore tailored coaching options.

Brodie’s Final Advice:
Recovery from PHT is possible with the right approach. Focus on gradual progression, listen to your body, and don’t shy away from activities you enjoy—just adapt and rebuild your tolerance over time.

Learn more about Brodie's PHT AI Assistant 📄🔍

>> Click here for the FREE 5-Day Course <<
For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.info

Learn more about Brodie's PHT AI Assistant 📄🔍

>> Click here for the FREE 5-Day Course <<
For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.info

Learn more about Brodie's PHT AI Assistant 📄🔍

>> Click here for the FREE 5-Day Course <<
For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.info

In today’s episode, we dive into Kate’s inspiring journey of overcoming Proximal Hamstring Tendinopathy (PHT). Kate shares her experience, including the onset of her symptoms, the challenges she faced with traditional rehab methods, and the turning point that transformed her recovery. Her story reveals how addressing emotional and psychosocial factors played a critical role in her healing process. If you're navigating your own PHT recovery, this episode is filled with actionable insights and encouragement.

What You’ll Learn in This Episode:

• Kate’s Journey: How her PHT symptoms started and the initial struggles she faced with diagnosis and traditional rehab approaches.
• Rehab Challenges: Why conventional exercises didn’t work and how fear and deconditioning played a role in her pain progression.
• The Turning Point: How a family holiday, central nervous system relaxation, and a change in mindset began her path to recovery.
• Mind-Body Connection: The role of emotional and psychosocial factors in pain management and recovery.
• Actionable Strategies: Journaling, relaxation techniques, and changing beliefs about pain for effective recovery.
• Kate’s Results: From barely managing daily activities to driving long distances, enjoying social events, and returning to exercise.

Key Highlights:

• Understanding PHT Symptoms and Misdiagnoses: Kate recounts how initial scans and treatments failed to pinpoint her condition.
• Fear and Avoidance Cycle: How limiting activities out of fear of flare-ups contributed to her deconditioning.
• Mind-Body Realizations: Discovering that emotions were not just amplifying her pain but were potentially causing it.
• Practical Interventions That Worked:
  • Journaling to identify and address stressors.
  • Conscious relaxation techniques to calm the central nervous system.
  • Reframing fear-driven thoughts and building confidence in her body.
• Results in Real Time: Kate experienced significant improvements within days of addressing the emotional root of her pain.

Quotes from the Episode:

• "It was such a lightbulb moment when I realized my emotions weren’t just impacting my pain—they were causing it."
• "The biggest change came when I stopped thinking, ‘What did I physically do to cause this?’ and started asking, ‘How am I feeling right now?’"
• "You don’t have to rush. The gym will still be there next week when you’re ready."

Resources Mentioned:

• Think Away Your Pain by Dr. David Schechter
• Healing Back Pain by Dr. John Sarno
• Techniques for calming the central nervous system, such as deep breathing and journaling.

Final Takeaways:

• Recovery isn’t always about more exercises or stronger scans. Addressing fear, stress, and emotional connections can lead to profound and rapid improvements.
• If your rehab feels stagnant, consider exploring the mind-body connection and reassess how emotions might influence your pain.
• Small, meaningful steps—like journaling or joining a supportive community—can help rebuild your confidence and restore your quality of life.

Learn more about Brodie's PHT AI Assistant 📄🔍

>> Click here for the FREE 5-Day Course <<
For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.info

Learn more about Brodie's PHT AI Assistant 📄🔍

>> Click here for the FREE 5-Day Course <<
For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.info

Episode Summary: In this episode, we explore the fascinating role of Vitamin C in tendon recovery, collagen synthesis, and tendinopathy prevention. Brodie dives into the latest research to examine how Vitamin C-enriched supplements, when combined with exercises, can potentially enhance tendon healing and performance.

He discusses two key studies:
1.) Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis
2.) Effect of Vitamin C on Tendinopathy Recovery: A Scoping Review

The conversation highlights the potential benefits and limitations of Vitamin C in injury recovery, offering practical insights for runners and those dealing with tendon injuries.

Key Takeaways:

1. Vitamin C and Tendon Health: Vitamin C plays a crucial role in collagen synthesis, which is essential for tendon repair and recovery. Collagen makes up 60-75% of tendons, making its synthesis critical for both injury recovery and performance enhancement.
2. Research Insights:
   • A 2017 study found that supplementing with Vitamin C-enriched gelatin before intermittent exercise doubled collagen synthesis in participants, suggesting a potential benefit for injury prevention and tissue repair.
   • A scoping review on Vitamin C’s role in tendinopathy recovery shows promising but inconsistent results, particularly when Vitamin C is combined with other nutrients like mucopolysaccharides and type 1 collagen.
3. Practical Application:
   • While there isn’t a definitive recommendation on the optimal dosage or timing of Vitamin C for tendon recovery, the studies suggest considering Vitamin C-enriched supplements, especially for athletes under intense training or those dealing with tendinopathies.
   • Other factors like proper nutrition, rest, and reducing alcohol intake are also critical for maximizing tendon recovery.

Why Listen? Whether you're recovering from an injury or looking to optimize your tendon health for peak performance, this episode offers valuable insights. With research-backed information and practical advice, Brodie simplifies the complex science behind tendon recovery and how you can potentially leverage Vitamin C for faster recovery and stronger tendons.