In this episode of the Multisport Mindset Podcast, Aubrey Hayes interviews Jean-Paul “JP” Montreuil, a military veteran, physician assistant, and lifelong endurance athlete. JP’s story weaves together decades of experience in sports, medicine, and service. From training with elite runners to working as a combat medic in the Army, and now racing Spartan events, JP offers practical wisdom on staying healthy and strong across a lifetime of athletic pursuits.
A Lifetime in Motion: From Running to Medicine
JP’s athletic journey began with running in his youth, eventually leading him to work with elite distance teams like the Joe Vigil squad and serve as an athletic trainer for the USA Cross Country Team at the 1999 World Championships in Belfast. His career then pivoted toward medicine—first as a combat medic, then a physician assistant—where he’s spent over two decades supporting soldier health while continuing to train and compete himself.
“I never stopped learning,” JP says, “I just kept finding new ways to combine passion, service, and sport.”
The Shift Toward Strength and Spartan
After years of road racing and cycling, JP faced chronic back pain that led him to strength work—particularly kettlebells and hex bar squats—and ultimately to Spartan races. He credits the shift not just with reducing pain but with improving resilience and functional strength.
“When I stopped doing endless rides and added kettlebells, my back pain almost disappeared,” JP explains. “Now, if I skip my strength routine for even a couple of days, I feel it. It’s that important.”
The transition also gave him a more balanced routine and a renewed excitement for training. Spartan racing became the perfect mix of endurance and strength, helping him stay competitive without compromising his health.
Stress, Cortisol, and Recovery: The Real Edge for Masters Athletes
JP and Aubrey dive deep into the physiology of training stress, especially for older athletes. They talk cortisol, thyroid health, and the need for smarter—not just harder—training. JP underscores the danger of overtraining and the importance of tracking metrics like resting heart rate and HRV as simple indicators of when it’s time to rest.
“You can’t make up for a missed day by doubling up the next,” he says. “Recovery isn’t optional—it’s the thing that lets the work actually matter.”
For athletes over 40, JP advises limiting intensity to just a couple sessions per week and focusing more on recovery, core strength, and consistent low-intensity training.
Labs and Longevity: Getting the Basics Right
As a healthcare professional, JP emphasizes that athletes—especially those ramping up training—should be getting regular health assessments, including thyroid, iron, and cholesterol panels.
“There’s no downside to knowing your baseline,” he says. “Whether you’re 25 or 45, it helps you make smarter decisions down the road.”
He also reminds listeners that poor recovery and fatigue could be linked to treatable issues like hypothyroidism or anemia—both common among endurance athletes pushing hard year-round.
The Nutrition Gap: More Protein, Less Processed
Unsurprisingly, nutrition plays a big role in JP’s approach. He notes that many endurance athletes under-eat protein, especially if they’re doing strength work.
“I started aiming for one gram of protein per pound of body weight, and the difference was immediate. I recovered faster, felt stronger, and could train more consistently.”
He and Aubrey talk about the balance between carbs, fats, and protein—and the importance of real, whole foods over processed options, especially when chasing performance and longevity.
Coaching and Mindset: Finding Your Why
Finally, the conversation turns toward coaching, athlete mindset, and long-term motivation. JP shares stories about his daughter’s experience as a junior cyclist, the importance of athlete-coach fit, and how coaching helps bring structure, accountability, and purpose to training.
“A good coach gives you a plan and keeps you from doing too much or too little,” JP says. “And they keep you going when motivation dips.”
Advice for Older Athletes
For those getting into endurance sports later in life, JP’s advice is simple: start slow, recover often, and don’t ignore strength work.
“You’ll be surprised how much better your body feels when you treat recovery as part of the training. That’s when the gains happe
This episode is full of actionable insight for endurance athletes, from masters competitors to first-time racers. Whether you're navigating training stress, rebuilding from injury, or just trying to balance sport with life, JP’s story is a reminder that smart training, consistency, and self-awareness are key to long-term athletic success.
🎧 Listen to the full episode: Multisport Mindset Podcast – Episode with JP Montreuil