3 Deficiencies Holding You Back | Extra Mile
Summary
Host Olly Patrick and guest Bella discuss common nutritional deficiencies, focusing on iron, vitamin D, and B12. They explain how these nutrients impact blood production, oxygen transport, and bone health, highlighting specific risks for runners and women. The episode covers the difference between heme and non-heme iron, the role of sunlight in vitamin D synthesis, and the importance of B12 for red blood cell formation. They advise using blood tests to diagnose issues rather than relying on symptoms alone and emphasize that correcting deficiencies is more beneficial than excessive supplemen…
Topics discussed
Introduction and episode overview
Identifying iron deficiency and the fatigue myth
Blood tests, absorption issues, and GP consultation
Heme vs non-heme iron and dietary sources
Ferritin, vitamin C, and absorption disorders
Iron strategies for vegan and vegetarian diets
The role of supplements and risks of excess iron
Iron needs and the menstrual cycle
Vitamin D: functions, sunlight, and hormone status
Vitamin D supplementation and bone density
Measuring vitamin D and athletic injury risk
Skin pigmentation, sunlight, and dietary sources
Vitamin B12 and its role in blood production
B12 in vegan diets and injection treatments
Altitude, EPO, and the danger of excess nutrients
Sponsor segment: Amex Gold Card
Interpreting blood test ranges and personal baselines
Long-term supplementation and lifestyle integration
Inflammation, training, and accurate blood testing
Symptoms of iron deficiency beyond fatigue
Symptoms of vitamin D and B12 deficiencies
Dietary optimization vs. processed food trends
Conclusion: prioritizing diet over supplements
Closing remarks and sign-off
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