Monday, June 25, 2018

The Carb-Appropriate Podcast. Episode 1. feat. Paul Cadman

I had so much fun chatting with Paul. In my opinion, he’s one of the few endurance coaches who has managed to meld personal experience and experimentation with an evidence-basis, and the organisation that comes from having been a successful businessman previous to becoming a coach in the endurance space. 


How I met Paul and Paul’s background in health and performance

1:48 – Paul is a Graduate of the Holistic Performance Institute (Graduate Certificate in Holistic Performance Nutrition – Grad.Cert.HPN) find out more about the course here:

9:21 – Shout out to Joe McQuillan, senior lecturer at Waikato University, one of the unsung heroes of Low-Carb in NZ 😉

10:30 – Paul’s crazy experiments with MASSIVE doses of ketones, superstarch, and more. (You have to listen to this. It’s crazy!)
Paul has used Pruvit Keto//OS and Pruvit KetoMax and UCAN Superstarch extensively. He also uses ‘sodium pre-loading’ for events with Precision Hydration products. Check them out at

19:08 – Note: The main benefit of ketones in Paul’s opinion, is because it increases cognition. He’s also observed that in his elite level athletes…

31:22 – “The bike is where you have a really strong nutrition strategy to set you up for the run…” “About 10-15 km into the run…you put whatever you need to put into your body to get to the finish line…I don’t care what it is…”

32:26 – Metabolic flexibility? Is it about fat-adaptation, or truly being able to utilise whatever you put into your body. (Or are they the same thing?)

36:30 – What are some of the key mistakes that endurance athletes make?
Take home message: Experiment!

41:52 – Paul’s go-to resources:

48:00 – What are some of the non-fitness books or ‘go-to’ for Paul?
Planning AND being able to go with the flow is the key to success.

Cliff’s note: A great book for mental solidity and being able to keep moving forward is Extreme Ownership by Jocko Willinck and Leif Babin

To contact Paul: email
Check out Paul’s site at

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Thursday, June 07, 2018

All you need to know about Collagen. A mini-review

Touted for its anti-aging, and skin, hair, nail, joint, and gut-supporting properties, collagen hydrolysate is one of the hottest supplements on the market right now.

But are the claims justified?

Let’s take a look at what the scientific evidence says…
Overall, reviews of the evidence show that collagen hydrolysate has anti-ageing, anti-inflammatory, anti-oxidant, and joint-supporting properties.1, 2 When taken orally collagen hydrolysate is able to enter the body and accumulate in cartilage, where it increases the synthesis of connective tissue.3 Peptides from collagen that are beneficial to skin health have also been shown to be able to enter the bloodstream,4, 5 and effectively reach the skin as a result of oral collagen supplementation.6

Specific effects

A trial on 56 women aged 30-55 years, showed a significant improvement in skin hydration and elasticity in those taking just 2.5 g of collagen hydrolysate daily vs placebo.7 This effect has been shown to be dose-dependent, with results improved significantly with higher doses (5 g and 10 g).8

As little as 1200 mg per day of collagen significantly improves joint pain after 6-months.9

A 10 g dose of collagen, taken daily reduces pain, and improves joint mobility and function in people with arthritis,10, 11 and reduces joint pain and inflammation in athletes.12


So, collagen hydrolysate can help you to support skin and joint health, and reduce pain and inflammation, and encourage improved joint mobility.

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1.            Song H, Li B. Beneficial effects of collagen hydrolysate: a review on recent developments. Biomed J Sci Technol Res. 2017:1-4.
2.            Moskowitz RW. Role of collagen hydrolysate in bone and joint disease. Seminars in Arthritis and Rheumatism. 2000;30(2):87-99.
3.            Bello AE, Oesser S. Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders:a review of the literature. Current Medical Research and Opinion. 2006;22(11):2221-32.
4.            Shigemura Y, Kubomura D, Sato Y, Sato K. Dose-dependent changes in the levels of free and peptide forms of hydroxyproline in human plasma after collagen hydrolysate ingestion. Food Chemistry. 2014;159:328-32.
5.            Sugihara F, Inoue N, Kuwamori M, Taniguchi M. Quantification of hydroxyprolyl-glycine (Hyp-Gly) in human blood after ingestion of collagen hydrolysate. Journal of Bioscience and Bioengineering. 2012;113(2):202-3.
6.            Yazaki M, Ito Y, Yamada M, Goulas S, Teramoto S, Nakaya M-a, et al. Oral Ingestion of Collagen Hydrolysate Leads to the Transportation of Highly Concentrated Gly-Pro-Hyp and Its Hydrolyzed Form of Pro-Hyp into the Bloodstream and Skin. Journal of Agricultural and Food Chemistry. 2017;65(11):2315-22.
7.            Sugihara F. Clinical Effects of Ingesting Collagen Hydrolysate on Facial Skin Properties―A Randomized, Placebo—controlled, Double—blind Trial―. 薬理と治療. 2015;43(1):67-70.
8.            Ohara H, Ito K, Iida H, Matsumoto H. Improvement in the moisture content of the stratum corneum following 4 weeks of collagen hydrolysate ingestion. Nippon Shokuhin Kagaku Kogaku Kaishi = Journal of the Japanese Society for Food Science and Technology. 2009;56(3):137-45.
9.            Bruyère O, Zegels B, Leonori L, Rabenda V, Janssen A, Bourges C, et al. Effect of collagen hydrolysate in articular pain: A 6-month randomized, double-blind, placebo controlled study. Complementary Therapies in Medicine. 2012;20(3):124-30.
10.         Zuckley L, Angelopoulou KM, Carpenter MR, McCarthy S, Meredith BA, Kline G, et al. Collagen hydrolysate improves joint function in adults with mild symptoms of osteoarthritis of the knee. Medicine & Science in Sports & Exercise. 2004;36(5):S153-S4.
11.         Benito-Ruiz P, Camacho-Zambrano MM, Carrillo-Arcentales JN, Mestanza-Peralta MA, Vallejo-Flores CA, Vargas-López SV, et al. A randomized controlled trial on the efficacy and safety of a food ingredient, collagen hydrolysate, for improving joint comfort. International journal of food sciences and nutrition. 2009;60(sup2):99-113.
12.         Clark KL, Sebastianelli W, Flechsenhar KR, Aukermann DF, Meza F, Millard RL, et al. 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Current Medical Research and Opinion. 2008;24(5):1485-96.