Some Work, All Play – Episode 1: Shoot Your Shot and Waffles

Hosts: David Roche & Megan Roche, M.D.
Release Date: June 30, 2020

Episode Overview

The inaugural episode of "Some Work, All Play" sets the tone for the series: a joyful, thoughtful, and genuinely enthusiastic exploration of running, coaching, science, wellness, and life. David, a lawyer-turned-coach/writer, and Megan, a physician and Ph.D. candidate in epidemiology, launch the podcast with characteristic energy. They cover five wide-ranging topics—Black Lives Matter, post-exercise food, mask-wearing in the COVID era, body image for athletes, and the “shoot your shot” philosophy—interweaving science, humor, and honest self-reflection.

Key Discussion Points and Insights

1. Introduction to the Hosts and Podcast (00:05–03:55)

• Introductions: David and Megan open with banter, acknowledging the novelty of hosting their own podcast and the likelihood that only their immediate family and “SWAP crew” (their coaching group) will be listening.
• About them:
  • Megan: Physician, epidemiology Ph.D. student studying sports injuries, former runner with a passion for athlete support.
  • David: Lawyer, coach, writer, Cancer (astrology), and keen learner.
• About the podcast:
  • Planned as an enthusiastic half-hour covering random but meaningful topics, both running-related and otherwise.
  • Rooted in the “Some Work All Play” philosophy—highlighting the joy of movement, fueling, and life.

2. Black Lives Matter and Justice (03:55–13:51)

Personal Reflections (04:19–11:17)

• David grounds the first episode in current social issues:

  “Black Lives Matter. Starting this podcast when we are in this era of a real focus on racial justice means that we want that to be an undercurrent—not just racial justice, but justice in every form.” (David, 04:19)

• Shares a personal history—growing up in rural Maryland, exposure to Confederate symbols, and early experiences with subtle and overt racism.
• Contrasts “red-state racism” with the more insidious racism found later in his legal work and environmental advocacy.
• Key insight: The importance of “listening to start,” especially for White individuals seeking to be allies.

Systemic Racism in Healthcare (08:10–09:40)

• Megan speaks on observing structural racism in medicine, particularly disparities in healthcare access and longevity faced by Black Americans. She explains her journey from feeling overwhelmed and paralyzed to finding small ways to incorporate anti-racism in her research and support for athletes.

  “I think that feeling of wanting to help, but feeling overwhelmed and powerless, is something I've seen echoed across a lot of our SWAP athletes.” (Megan, 08:36)

On Action and Courage (09:40–11:17)

• David relays advice from Black athletes:

  “What my goal is, personally, is to be more courageous—not just on Black Lives Matter issues, but also transgender athlete rights, gender equity in sport, all these other topics that maybe touch our lives.” (David, 09:50)

• Emphasizes that progress results from “every little thing we do”—how we speak, where we spend money and time, and our willingness to take risks and mess up.

Extending Grace and Breaking the System (11:17–13:51)

• Megan highlights the dual need to speak up to close contacts while extending “grace” to those on different learning curves.
• David shares a pivotal story from his Alaska law work with Inuit communities, exposing that “the law that you’re working within is fully racist, even if you are not.”

  “The point isn't to change the system slightly at the edges. The point is to break the system and start anew.” (David, 12:47)

• Megan’s response:

  “Damn, that was good. Are we allowed to curse on here?” (Megan, 13:46)

3. The Joy of Food: Best Post-Exercise Fuel (14:11–19:16)

• Science check: Citing a new study (European Journal of Applied Physiology), David highlights that post-exercise glycogen recovery is less about the specific food and more about actually eating enough.

  “All food is good food. We want food to be fun here.” (David, 14:44)

• Favorites:
  • Megan: Milkshakes and extravagant toaster waffles with “strawberries and whipped cream and chocolate sauce.” (Megan, 15:22)
  • David: Salt & vinegar potato chips for taste, and generally emphasizes protein shakes for muscle recovery.
• Anecdotes: Megan describes a transformative, post-run milkshake:

  “It was like all of the life just started coming back into my legs and my body...I got euphoric and giddy.” (Megan, 17:08)

• Practical advice: If you’re feeling down, sore, or have disrupted sleep (“waking up in the middle of the night hungry is one of those great signs that you should be eating more” - Megan, 18:41), consider that you may be under-fueling—even if unintentionally.

4. Face Masks & COVID, with Epidemiologist Insight (19:16–22:20)

• On mask-wearing:

  “Yes, you should wear a mask. Masks have become an interesting debate recently...But, yes, please wear a mask in public.” (Megan, 19:18; 19:28)

• Running: Megan typically doesn’t wear a mask while running remote trails but stresses courtesy and kindness in public, after a misadventure where an upset hiker used a pole to enforce distancing.
• David’s tongue-in-cheek question:

  “Apparently masks are both tyranny, they don’t work, and could even be a George Soros conspiracy. How true is that?” (David, 20:46)

• Megan’s response:

  “I think being in the world of epidemiology, it’s quite clear that we don’t honestly have a good idea of where our models are going...But I will tell you this: America is not in a good trend right now and it’s horrifying to see.” (Megan, 21:05)

• Perspective: The pandemic is out of individual control; “most of all, don’t hold on too tightly to a race you have coming up. Try to find joy in the day.” (David, 21:28)

5. Body Image for Athletes—Embracing Your “Strong” (22:36–25:58)

• Message:

  “The main thing to remember with this is that what strong looks like varies wildly among different people. We are just all genetic tapestries that...varies so beautifully and wildly.” (David, 22:47)

• For athletes: Ignore unrealistic ideals; “the goal is not to find your skinniest version of yourself...it’s to find the version of you that feels like—rawr.” (David, 23:14)
• Science: Adequate fueling is directly linked to performance, adaptation, longevity, and mood.
• Megan’s advice:

  “I always encourage athletes to think about how your body is going to feel pounding down a mountain, hammering down a mountain. That’s when you want your body to be strong.” (Megan, 23:41)

• On scales and self-talk: The Roches haven’t had a scale for seven years, due to the risk of critical self-comparison. Instead, they advocate for “reasoning with [self-criticism] lovingly” (David, 26:09) and repeatedly emphasize self-love and acceptance.

6. Shoot Your Shot—Final Encouragement (27:00–29:56)

• Closing message:

  “The point isn’t to make every shot you take...The point is to just put it up, like you’re Steph Curry crossing the three point line.” (David, 28:58)

• Backstory: Megan recounts the anxiety and self-doubt she experienced stepping away from a traditional medical career, reflecting that her eventual path—coaching, research, and writing—required many “fakes” and retries.

  “You have this moment of panic as you’re shooting your shot… it takes a really long time to release, and that’s okay.” (Megan, 27:47)

• Big picture for listeners (and themselves): There are no right answers—just be vulnerable, take chances, and dream big.

  “When you dream big like that, that’s when crazy, amazing things are possible.” (David, 29:18)

• Final words:

  “Don’t listen to this on 1.5 speed.” (Megan, 29:50)
  “We love you. You guys are the best.” (David & Megan, 29:52–29:56)

Notable Quotes & Memorable Moments

• “Black Lives Matter...The point is to take the little actions that all of us can.” (David, 09:40)
• “All food is good food. We want food to be fun here.” (David, 14:44)
• “It was like all of the life just started coming back into my legs and my body… I got euphoric and giddy.” (Megan, 17:08)
• “Yes, you should wear a mask... But just please be nice.” (Megan, 19:18, 20:35)
• “The main thing to remember...is that what strong looks like varies wildly among different people.” (David, 22:47)
• “You don’t want to be a skinny, mini, weak version of yourself. You want to be the version of yourself that’s ready to throw down.” (David, 24:38)
• “When you dream big like that, that’s when crazy, amazing things are possible.” (David, 29:18)
• “Don’t listen to this on 1.5 speed.” (Megan, 29:50)
• “We love you.” (David & Megan, 29:52)

Timestamps for Key Segments

• 00:05–03:55: Hosts’ introductions, podcast purpose, business backstory
• 03:55–13:51: Black Lives Matter, personal stories, combating racism
• 14:11–19:16: Best post-exercise food, fueling for joy and performance
• 19:16–22:20: Masks during COVID, social kindness, epidemiological insights
• 22:36–25:58: Body image, “find your strong,” self-love in sport
• 27:00–29:56: The shoot-your-shot philosophy, encouragement to “just go for it,” closing remarks

Tone & Vibe

Upbeat, supportive, candid, and science-forward—with lots of warmth, love, and playful banter. Even on heavy topics, the energy never flags. David and Megan’s chemistry grounds each discussion in empathy, vulnerability, and pragmatic hope. Their advice is deep but always accessible, making this first episode a lively, affirming listen for athletes and non-athletes alike.