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John and Scott welcome a unique guest to the podcast—an AI assistant named Hal—who shares evidence-based training, nutrition, and recovery strategies specifically designed for masters athletes.

• Nutrition recommendations for masters athletes, with specific protein targets of 1.2-1.5g per pound of body weight
• Hydration strategies, including electrolyte needs before, during, and after competition
• Competition day fueling approaches for maintaining energy through long events
• Top five evidence-based supplements for athletes over 40
• Common injuries among masters athletes and practical prevention strategies
• Warm-up protocols for those with existing joint issues
• Music's impact on performance, with recommendations for motivational classic rock
• Mental resilience techniques, including visualization and mindfulness practices
• Recovery strategies for immediately after competition
• Proper shoe selection for different training modalities

Thanks for listening! If you enjoyed this episode and you'd like to help support the podcast, please share it with others, post it on your social media or leave a review. To catch all the latest from us, you can follow us on Instagram at Masters Athlete Survival Guide.

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New episodes come out every other Thursday!

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Candice Dutko, owner of Achieve Wellness and Fitness in Mountaintop, Pennsylvania, shares her remarkable journey from 220 pounds to becoming both a competitive strongwoman and ultra-marathon runner with a mindset of "just keep moving."

• From unhealthy lifestyle to fitness professional after being invited to a Spartan Race with friends
• A broken leg caused by her dog became the turning point in her fitness consistency
• Trains simultaneously for seemingly opposite disciplines: strongman competitions and ultra marathons
• Working with a mindset coach to develop mental strategies for pushing through physical barriers
• Creating a gym environment where women of all ages discover their strength, many lifting for the first time
• Hosting women-focused strongman competitions with accessible events for beginners
• Preparing for a 24-hour ultra-marathon with a goal of 120 miles
• Using "systems checks" during endurance events to assess if she can continue
• Emphasizing that "you can have excuses or you can have results, but you can't have both"
• Showing clients what's possible by leading by example in multiple fitness disciplines

@masters_athlete_survival_guide on IG

New episodes come out every other Thursday!

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John Katalinas hosts a candid conversation with Mike Nowicki and Dale Wittlief about aging, health challenges, and finding community through sports in midlife and beyond.

• Mike shares his experience retiring from banking right before COVID hit, disrupting his plans for an active retirement
• Dale reflects on his 39-year career before starting his own business
• Both guests open up about their pickleball journey and how the sport has connected them with a welcoming community
• Dale courageously shares his recent medical emergency with BPH (Benign Prostatic Hyperplasia) and urges men not to ignore prostate symptoms
• The group discusses dietary changes needed when managing health conditions like diabetes and prostate issues
• Conversation highlights how tomatoes (high in lycopene) and reducing red meat can support prostate health
• John explains how continuous glucose monitoring transformed his diabetes management
• The men reflect on the importance of staying active despite aging challenges
• All three emphasize the mental health benefits of finding community through recreational sports
• The episode concludes with a powerful message about gratitude and appreciating the ability to remain active

If you enjoyed this episode and you'd like to help support the podcast, please share it with others, post it on social media, or leave a review. Follow us on Instagram at masters athlete survival guide.

@masters_athlete_survival_guide on IG

New episodes come out every other Thursday!