In this conversation of Finding Elevation, host Lisa Thompson interviews Nick, an exercise physiologist specializing in hypoxic training. They discuss the physiological changes that occur at altitude, the adaptations that can be achieved through hypoxic training, and the importance of pre-acclimatization strategies. Nick emphasizes the role of genetics in altitude tolerance and the need for proper assessment and preparation for climbers. They also explore different hypoxic training methods, common mistakes made during acclimatization, and provide advice for first-time climbers. The conversation concludes with reflections on the future of hypoxic training and personal stories from Nick's experiences in the climbing world.

Takeaways

• Hypoxic training stimulates red blood cell growth and enhances oxygen efficiency.
• Physiological changes at altitude include adaptations in blood saturation and oxygen transport.
• Pre-acclimatization can reduce the risk of altitude sickness for climbers.
• Genetic factors play a significant role in an individual's tolerance to altitude.
• Proper assessment of risk is crucial for climbers preparing for high altitudes.
• Common mistakes include underestimating the challenge of climbing and overexerting during training.
• Eating, drinking, sleeping, and pacing are essential for success at altitude.
• Hypoxic training can be done through prolonged exposure or intermittent exposure methods.
• It's important to match altitude training to the specific goals of the climber.
• The mountains remain a place of mystery and respect, despite advances in technology.

Anthony Lorubbio shares his journey from aspiring professional athlete to breathwork coach. He discusses how he got into breathwork and the power it has to change our state of mind and body. He emphasizes the importance of breathing through the nose, breathing slowly, and breathing low into the diaphragm for optimal breath efficiency. Anthony also introduces his high altitude breathwork training program, which helps mountain athletes acclimate and perform better at high altitudes. In this conversation, Anthony Lorubbio discusses the high altitude simulation breathwork training program and its benefits for improving performance at high altitudes. The program focuses on two key areas: training carbon dioxide tolerance and increasing hemoglobin concentration. By manually changing chemoreceptor sensitivity to carbon dioxide, individuals can feel less breathless and breathe more optimally through the nose. Increasing hemoglobin concentration leads to a higher VO2 max and improved oxygen uptake. The five-week training program includes exercises for proper breathing mechanics, high altitude simulation breathwork protocols, and respiratory muscle training. Maintenance recommendations include regular breath assessments and the practice of breathe light exercises.

Takeaways

• Breathing through the nose, breathing slowly, and breathing low into the diaphragm are key for optimal breath efficiency.
• There is a mismatch between our bodies' adaptation to natural environments and the modern world we live in.
• Anthony's high altitude breathwork training program is a pre-acclimatization addition to mountain athletes' training, helping them improve their breath efficiency and respiratory muscle strength.
• Proper breathing mechanics, acclimatization time, and training are all important for mountain athletes to perform better at high altitudes. High altitude simulation breathwork training can improve performance at high altitudes by training carbon dioxide tolerance and increasing hemoglobin concentration.
• Feeling breathless at high altitudes is often due to increased carbon dioxide levels, not lack of oxygen.
• The five-week training program includes exercises for proper breathing mechanics, high altitude simulation breathwork protocols, and respiratory muscle training.
• Maintenance recommendations include regular breath assessments and the practice of breathe light exercises.
• Breathing through the nose, breathing slow, and breathing low are key principles for optimal breathing.

Engagement Link

• The Story of the Human Body by Daniel E. Lieberman
• Oxygen Advantage
• Buckle Up with Simon and Brian: An Ultrarunning Conversation (Ep. #20 with Anthony Lorubbio from Recal)
• Learn How to Train for Altitude with Breathwork
• Instagram: Recal Travel
• Instagram: Anthony Lorubbio

Dr. Torrie Higgins, a performance coach, shares her journey and expertise in working with high-performing individuals in intense environments. She emphasizes the importance of mindset and how it can be trained and cultivated. Torrie discusses the use of neuroscience in developing coaching programs and tools, and highlights the significance of understanding chronobiology and designing one's day for peak performance. She also emphasizes the need for regular mindset practice and the importance of questioning negative beliefs and challenging the internal voice of anxiety. In this conversation, Dr. Torrie Higgins discusses the importance of managing limiting beliefs and fears in order to build confidence and resilience. She suggests writing down these limiting beliefs and double-clicking on them to gain distance and objectivity. Dr. Higgins also introduces the concept of the flexibility sequence, which involves asking oneself what the situation demands, what tools are needed, and creating a feedback loop to determine if the chosen tools are effective. She emphasizes the need for vulnerability and open communication in high-performance environments. Additionally, Dr. Higgins highlights the significance of managing energy and the three types of energy: physical, cognitive, and emotional. She recommends reframing discomfort cues and optimizing recovery breaks to maximize performance.

Takeaways

• Mindset is a core belief system that shapes how we process the world around us.
• A resilient mindset includes optimism, a challenge orientation, and confidence in coping with stress.
• Understanding chronobiology and designing one's day based on optimal energy levels can enhance productivity and performance.
• Effective recovery breaks should activate the parasympathetic nervous system, drive a physiological shift, and create a cognitive shift.
• Mindset cultivation is an ongoing practice that requires questioning negative beliefs and regularly recalibrating.
• Companies are recognizing the importance of mindset and are creating cultures that allow for autonomy in designing workdays. Write down limiting beliefs and fears to gain distance and objectivity.
• Double-click on limiting beliefs to explore and challenge them.
• Use the flexibility sequence to determine what the situation demands and which tools to deploy.
• Create a feedback loop to assess the effectiveness of chosen tools.
• Practice vulnerability and open communication in high-performance environments.
• Manage physical, cognitive, and emotional energy.
• Reframe discomfort cues to change their meaning.
• Optimize recovery breaks to recharge mentally and physically.

Engagement Link

Ultraspeaking Podcast

The Edge Sport and Performance Psychology Consulting

The End of Trauma by George Bonanno