{"podcast":{"title":"The Athlete's Compass","slug":"the-athlete-s-compass-6705232","podcast_index_feed_id":6705232,"rss_url":"https://feeds.captivate.fm/the-athletes-compass/","website_url":"https://athletica.ai/the-athletes-compass-podcast/","image_url":"https://artwork.captivate.fm/4dbd3845-ccb9-4e3d-b182-c607e86995df/E6BVQxOpbOH8MGosAXCNjhy4.jpg","author":"Athletica","episode_count":138,"summary":"The Athlete’s Compass Podcast is your compass for navigating endurance training and health. In this show, we explore the cardinal directions of training, nutrition, recovery, and mindset, delving into the dynamic relationship that drives athletic success. Athletes are more than numbers; they're individuals with unique lifestyles and mindset challenges. Coaches who understand these personal nuances play a vital role in their athletes' journey. While training details and data are important, tools like Athletica provide a solution to streamline the technicalities, allowing coaches to focus on the human connection which makes the human coaches the best they can be. Each week, renowned sports scientist and researcher Paul Laursen will be our teacher and guide as we break down training principles so you can understand how best to train for your sport! We take a no-bullshit and practical approach to support age-groupers, masters, and everyday cyclists, runners, and triathletes like you as you find your direction as an athlete. The hosts are Paul Laursen, sports scientist and founder of the Athletica.ai training platform, Marjana Rakai, coach, sports scientist, and triathlete, and Paul Wa…","last_synced_at":"2026-07-24T08:21:02.703077+00:00","page_url":"https://stenobird.com/podcast/the-athlete-s-compass-6705232"},"episode":{"title":"Why More Exercise Doesn’t Always Burn More Calories with Dr. Mikki Williden","slug":"why-more-exercise-doesn-t-always-burn-more-calories-with-dr-mikki-williden","published_at":"2026-02-05T19:00:00+00:00","page_url":"https://stenobird.com/podcast/the-athlete-s-compass-6705232/why-more-exercise-doesn-t-always-burn-more-calories-with-dr-mikki-williden","show_page_url":"https://stenobird.com/podcast/the-athlete-s-compass-6705232","url":"https://athletica.ai/the-athletes-compass-podcast/why-more-exercise-doesnt-always-burn-more-calories-with-dr-mikki-williden","audio_url":"https://episodes.captivate.fm/episode/4e3c417a-0273-41cd-a978-24f11e19fc95.mp3","summary":"In this episode, Dr. Mikki Williden returns to The Athletes Compass to explore the Constrained Energy Model , a concept reshaping how athletes and coaches think about training and fueling. Drawing on the groundbreaking work of Dr. Herman Pontzer, Mikki discusses the biological limits of daily energy expenditure, and why the old model of \"more exercise = more calories burned\" often backfires, leading to fatigue, weight gain, and hormonal dysfunction. The conversation tackles RED-S, perimenopause, nutrient timing, energy availability, and the limits of tracking tools, all while emphasizing the importance of individual context , intuitive feedback, and informed nutrition. Key Episode Takeaways The Constrained Energy Model posits that daily energy expenditure plateaus, even with increased exercise. Energy is redirected from \"non-essential\" functions like immunity and reproductive health under high training loads. Over-relying on devices or formulas to track calories burned can lead to overfueling, weight gain, or gut issues. RED-S (Relative Energy Deficiency in Sport) can impair hormones, recovery, and bone health, especially in female athletes. Basal metabolic rate (BMR) forms the majority of energy use, but varies with sex, age, lean mass, and training history. Fueling needs are individual : what works for Michael Phelps or Killian Jornet won’t work for everyone. Tools like calorie counters can be helpful for education , but not as rigid frameworks. Protein and strength training are critical , especially for perimenopausal women looking to protect bone and muscle mass. Paul Warloski - Simple Endurance Coaching Mikkipedia | Dr. Mikki Williden’s podcast, covering topics such as nutrition, fitness, and longevity. Marjaana Rakai - Tired Mom Runs - Where fitness meets motherh…","meta_description":"In this episode, Dr. Mikki Williden returns to The Athletes Compass to explore the Constrained Energy Model , a concept reshaping how athletes and coaches…","key_points":[],"chapters":[],"topics":[],"duration_seconds":2991,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-athlete-s-compass-6705232/episodes/why-more-exercise-doesn-t-always-burn-more-calories-with-dr-mikki-williden/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-athlete-s-compass-6705232/why-more-exercise-doesn-t-always-burn-more-calories-with-dr-mikki-williden.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}