Some Work, All Play – Episode 302: Mailbag! The Fastest Shoe, Dream Study Designs, Testosterone, Heat Training, Lifting, and More

Podcast Hosts: David Roche and Megan Roche, M.D.
Release Date: March 17, 2026

Episode Overview

In this dynamic and heartfelt mailbag episode, David and Megan tackle a wide range of listener questions with their trademark blend of science, humor, and vulnerability. Recovering from a tough week with sickness and family challenges, they bring honest reflections alongside actionable advice on topics including shoes, study designs, hormone health, heat training, upper body lifting, running physiology, coaching, and community.

Key Discussion Points & Insights

Shoe Talk: The Puma R3s and Performance Shoes

• David’s Take (00:37): He finally tries out the Puma R3s and is blown away by their performance, describing them as "fundamentally game changing." Even running while sick, he felt faster and noted their lightness and support:

  “Anyone that runs for Puma is ahead of the game… No shoe that I’ve worn is caught up yet.” (00:45, David)

• Caution: Shoes have a carbon plate; not ideal for trails.
• Megan’s Reaction: Noted they felt surprisingly good even for her plantar issues.

Coping with Sickness and Parenting Humor

• Both hosts detail a rough bout of norovirus impacting the whole family:
  • “It was maybe the worst experience we’ve ever gone through and still kind of going through.” (02:29, Megan)
  • Parenting while sick meant "horizontal parenting" and even joking about “self-pity fart panic” and the toilet "severance procedure”; humor as a coping skill.
  • They discuss lost optimism, exhaustion, and the importance of compassion for oneself during hard times.

Memorable Quote:

“Any hope or optimism we've ever had has been wrung out of us.” (03:56, David)

Omega-3s, Supplements & Low Energy Availability (07:24 – 11:54)

• Supplement Science: Reviewing a study in the Journal of Affective Disorders on omega-3 supplementation for mood, stress, depression, etc.
  • Significant improvements seen with 750mg/day for 3 months in those with psychological distress.
  • Cautions: High doses may be risky for those with AFib; consult medical advice.
• Low Energy Availability: Sickness led to acute low energy states. Liquid calories (e.g., Beta Recovery drinks) are vital when appetite is low.

Quote:

“Get the calories you need in… unless you have a stomach bug, in which case sometimes you just have to suffer.” (11:06, David)

Fun: Sauna vs. Steam Room vs. Hot Tub (FMK Game)

• Both Kill: Steam room (less effective for core temp, risk of electrolyte issues).
• Marry: Hot tub—universally accessible, family-friendly, reliable benefits.
• Fling: Sauna (fun on occasion, but less standard at home).
• Training Integration: Hot tub after doubles recommended if time allows.

Quote:

“A hot tub is really good because you don’t need a big, expensive one… it’ll be an intimate time.” (15:16, David)

Listener Question: Dream Study Design in Running Science (17:34)

• David’s Dream Study: Sodium bicarb (baking soda) on fatigue resistance (>1hr) in marathoners:

  “If the bicarb group improves... you’ll be getting a result that shakes the entire endurance community.” (19:26, David)

• Megan’s Advice: Talk to mentors, leverage existing datasets, understand logistical constraints.
• Balance: Encourages big thinking vs. practical limitations (IRB, timelines).

Physiology: Leptin Levels and Female Athletes’ Health (23:09)

• Leptin: Highly variable day-to-day, not a reliable single metric; more useful in conjunction with other bloodwork and menstrual/fueling patterns.
• Advice: "Don’t worry about it at all" if other health markers are good. (24:18, David)

Strength Training: Upper Body Lifting on Rest Days (24:39)

• Megan: It’s fine to do upper body work on rest days if it feels good and isn’t fatiguing.
• Best Quick Moves: Pushups (for all), military press, pullups (or assisted variations).
• Importance: Upper body and compound lifts helpful for bone density, hormonal health, especially in aging and Reds-affected athletes.

Quote:

“If you’re going to do anything for your upper body… do it on your rest day.” (25:48, David)

Fertility, Testosterone & Athletic Training (29:12 – 36:14)

• Fertility Struggles: Emphasize genetics, compassion, not blaming oneself.
• Heat: Avoid hot tubs/saunas when trying to conceive.
• Training Volume: Consider reducing extreme ultras if conception is a top priority, but moderate training is okay.
• "Huberman Stack" for Testosterone:
  • Boron (3–6 mg), Tongkat Ali (with anti-doping awareness), high protein diet (1g/lb), heavy lifts 2x/week.
  • Disclaimer: Evidence is patchy; rely on medical guidance and focus on safety.

Coaching: Track Coaches for Ultra Running, Physiology over Résumé (36:06 – 41:44)

• Key Point: It’s not necessary for your coach to have specialized in your discipline; fundamental physiology knowledge transfers well.
• David: Track/road coaches with "intellectual flexibility" often drive better long-term adaptation than ultra "gatekeeping."
• Ultra/Track Crossover: Coaches who understand the breadth of physiology (speed, power, endurance) give athletes a competitive edge.

Quote:

“Running is running and the coaches that understand that are probably good at everything.” (39:00, David)

Mental Health, Addiction, and Joyful Running (42:47)

• Listener Story: Overcoming addiction through trail running; finding self-respect and joy with “airplane arms” moments to music.
• Hosts’ Reflection: Compassion for self is essential—running (and life) gets better with acceptance and self-love.

Quote:

“The first place [healing] starts is in compassion for yourself and just giving yourself a lot of love while you’re in the place you might not like 100%.” (44:03, David)

Supporting Teammates with RED-S (Relative Energy Deficiency in Sport) (45:41)

• Challenge: How to help as a concerned male teammate.
• David: Be cautious—raising concerns directly, unprompted, can harm trust and recovery journeys.
• Megan: “Love and support and, like, showing up unconditionally,” but escalate concerns to coaches, who have pathways for care and intervention.

Equipment: Treadmills & Home Training (51:10)

• Q: Is a free Woodway Forefront treadmill worth the space?
• A: Absolutely. High-end equipment, resale value, or training use.
• Best Treadmill/Fan Pairing: Wahoo KICKR RUN highlighted for serious athletes; use strong fans to protect the tread and train comfortably.

Rapid-Fire Training Q&A (53:29–58:57)

1. Starting Slow, Building Aerobic Base

• Prioritize easy, intuitive running over strict HR zones; volume trumps precision in early development.

2. Rest Intervals in Treadmill Threshold Workouts

• For threshold (not pure speed) work, keep moving during recoveries for best adaptation; a brisk walk/run is ideal over standing.

3. Heat Acclimation for Summer

• Protocols: 1-2x/week sauna or overdressed runs to build heat tolerance and blood volume; overdressed runs (45 min) can make a big difference.

Notable Quotes & Memorable Moments

| Timestamp | Speaker | Quote | |---|---|---| | 00:45 | David | “Anyone that runs for Puma is ahead of the game… No shoe that I’ve worn is caught up yet.” | | 03:56 | David | “Any hope or optimism we've ever had has been wrung out of us.” | | 11:06 | David | “Get the calories you need in… unless you have a stomach bug, in which case sometimes you just have to suffer.” | | 15:16 | David | “A hot tub is really good because you don’t need a big, expensive one… it’ll be an intimate time.” | | 19:26 | David | “If the bicarb group improves... you’ll be getting a result that shakes the entire endurance community.” | | 24:18 | David | “Don’t worry about it at all.” (re: isolated low leptin) | | 25:48 | David | “If you’re going to do anything for your upper body… do it on your rest day.” | | 39:00 | David | “Running is running and the coaches that understand that are probably good at everything.” | | 44:03 | David | “The first place it starts is in compassion for yourself and just giving yourself a lot of love while you’re in the place that you might not like 100%.” | | 51:33 | Megan | “Yeah. Put it anywhere you have space [the treadmill].” |

Community Corner & Listener Stories (62:34+)

• Kid-Friendly Podcast Request: A parent asks if the hosts would ever do a “spicy language”-free, youth-oriented episode. David and Megan reflect on the idea, noting that their voices are engaging and such an episode could be valuable, especially around self-acceptance and positive fueling.
• Emotional Honesty: Both hosts share how tough the month’s been, validate the reality of “rock bottom” moments, and offer hope for upward trajectories in life and running.
• Fun Banter: From Pink vs. Black sports bras to Pepto Bismol as a running brand collab, the couple’s humor and chemistry shine.

Additional Topics Covered

• Supplements Review (Omega 3s, Imodium, Beta Recovery, etc.)
• Energy Management: Post-illness, prioritizing caloric intake, liquid calories.
• Hormone Health: Avoiding ketone supplements, value of protein and resistance training for testosterone.
• Coaching Philosophy: Value of open-mindedness, additive physiology, and not gatekeeping based on specific race distances.
• Parenting & Family Life: Real talk about parenting during illness, running with kids, and modeling positive health behaviors.

Tone & Takeaways

• Tone: Transparent, self-deprecating, uplifting, humorous, and science-grounded.
• Key Takeaways:
  • Take care of yourself and your family—give yourself hope and compassion during hard times.
  • There’s no one path to performance: start simple, add nuance only as you grow.
  • Lean into joy and small rituals (fun shoes, “airplane arms,” music).
  • Community support and honest conversations drive both individual healing and collective progress.

Selected Timestamps for Quick Reference

• 00:37 — David on Puma R3 shoes
• 02:27–04:20 — Parenting/sickness stories
• 07:57 — Omega 3s & mental health study
• 14:56 — Hot tub vs sauna vs steam (FMK)
• 17:34 — Dream research study design for students
• 23:09 — Leptin, bloodwork, and RED-S
• 24:39 — Upper body lifting on rest days
• 29:12 — Fertility, testosterone & heat/exercise
• 36:06 — Coaching, specialization, and physiological principles
• 42:47 — Addiction, joy, and the role of running
• 45:41 — How to support a friend with RED-S
• 51:10 — Treadmills, home training, gear
• 53:29–58:57 — Rapid-fire Q&A: aerobic base, intervals, heat adaptation

Final Thoughts

If you need both scientific depth and emotional camaraderie for your training journey, this episode delivers. Come for the running science and advice, stay for the realness, resilience, and love—and maybe try those Puma R3s (but not on trails).

“We love you all. Thank you for being here so much.” (69:01, David)