Yeah, I won't pull up my talk just to, I know you guys are heading out soon, but really what Vanda wanted me to talk about is just my personal age, my personal experience aging in the, sorry, exercise in the aging athlete. And I work a lot with my Ironman community and I'm an Ironman athlete myself. So I just wanted to go through a few things and I guess I can quickly go through the slides. But the main key points I want to make is, you've heard most of this, but the three tenets of injury prevention, recovery, cross-training, and load monitoring. As my coach always says, sleep is actually the most, most important recovery tool we have out there. So really encouraging your athletes to utilize sleep, monitor your sleep, that's extremely important. And when you look at all the gizmos, gadgets, all of that, it's actually sleep is the key to recovery. It's quality and quantity of sleep. One thing that actually in aging athletes, especially females, is looking at progesterone. Progesterone is really important for women to get a good night's sleep. And so if their progesterone is in the tank, then that's something that potentially could be replaced for sleeping at night. Those are the sleep recommendations. Recovery tools, I find working, if my athletes were to purchase some other recovery tools, it would be a Theragun or Hyper-Ice, mechanical vibration, the intermittent sequential pneumatic compression. A lot of patients use Normatec and the Graston technique. So now just getting to some basic things and where I want to end my talk really is just some of the Karen-isms. I still like the name Karen because my mom gave it to me, but sorry for the bad connotation. All of my patients are on turmeric. They all take it. The one I use is on Amazon, just something under Garden of Life, but it really has been proven in orthopedic literature to be a natural anti-inflammatory. So all of my patients are pretty much taking that that are over the age of 40. Stretching, none of my athletes get enough stretching, so I'll usually have them work with yoga and supportive shoes. I'm a big fan of those recovery shoes. UFOS is one of them, O-O-F-O-S. I have them in my bag. That's what I wear in between conferences as well. But I think the key points are realizing these athletes are more intolerant to heat, cold, dehydration, and nutrition. More frequent monitoring of labs, bone density, not relying on their primary care physician once a year. Evaluate iron, vitamin D, vitamin B, estrogen, progesterone, testosterone. Look at hormone depletion and consider replacing biologically, again, sleep, turmeric. Watch out if you're prescribing them too much anti-inflammatory medication due to stomach issues, especially in endurance athletes because they don't get enough hydration. Make sure they're wearing appropriate footwear. Make really good friends with your running stores. Make sure they have a good bike fit for those of them who are triathletes or cyclists. Monitor load. And I'm always a big fan of getting a coach. So that's my quick synopsis. Thank you so much. That was great.

aging in athletes

injury prevention

recovery

sleep quality

recovery tools