Human Performance Outliers Podcast with Zach Bitter

Andy Blow is a Sports Scientist with a degree in Sports and Exercise Science from the University of Bath. An expert in sweat, dehydration and cramping, Andy previously worked as the Team Sports Scientist for the Benetton and Renault Formula 1 teams, and remains an adviser to the Porsche Human Performance Centre. An elite level triathlete in his younger days, Andy has finished in the top-10 of Ironman and IM 70.3 races, as well as winning an Xterra World title. HPO Sponsors: zachbitter.com/hposponsors LMNT: drinkLMNT.com/HPO deltaG: deltagketones.com IG: @deltag.ketones Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: https://zachbitter.com/coaching Key blogs as discussed: How much dehydration can you tolerate: https://www.precisionhydration.com/performance-advice/hydration/how-much-dehydration-can-you-tolerate-before-your-performance-suffers/ Are you a salty sweater? https://www.precisionhydration.com/performance-advice/hydration/how-to-estimate-sweat-salt-loss/ How to measure sweat rate https://www.precisionhydration.com/performance-advice/hydration/how-to-measure-your-sweat-rate/ Book a free video call: https://www.precisionhydration.com/book-a-video-consultation/ Find a sweat test center: https://www.precisionhydration.com/sweat-testing/book-a-sweat-test/ Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance TikTok: @zachbitter Strava: Zach Bitter

This episode is an overview of how I structured my nutrition during the different phases of training. Included is how I structure things to accommodate varying energy outputs, micronutrient needs, and deciding what inputs make them up. deltaG: deltagketones.com IG: @deltag.ketones LMNT: drinkLMNT.com/HPO HPO Sponsors: zachbitter.com/hposponsors Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Training Plans: zachbitter.com/training-plans Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance TikTok: @zachbitter Strava: Zach Bitter

For this episode, I describe a simple way to implement easy runs into your training without overcomplicating things. This may help better understand perceived effort, and create an understanding that will allow for building in more variables to future training sessions. deltaG: deltagketones.com LMNT: drinkLMNT.com/HPO HPO Sponsors: zachbitter.com/hposponsors Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance TikTok: @zachbitter Strava: Zach Bitter

Callie Vinsonn, Scott Traer, and Nicole Bitter joined the show to share their experience getting into WSER, preparing, strategies and expectations for themselves and each other. deltaG: deltagketones.com LMNT: drinkLMNT.com/HPO HPO Sponsors: zachbitter.com/hposponsors Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching Callie: IG: @callievinsonn Scott: runfastah.com IG: @runfastah Nicole: IG: @nkbitter Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance TikTok: @zachbitter Strava: Zach Bitter

Seed oils have gotten a lot of negative attention. Is the criticism warranted? This is an introduction episode for some future dives into the topic of seed oils and their role in the human diet. A Comprehension Rebuttal to Seed Oil Sophistry Debate: Seed Oils And Heart Disease With Tucker Goodrich and Matthew Nagra, ND Zach's Coaching: zachbitter.com/coaching Support HPO: zachbitter.com/hpo Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance TikTok: @zachbitter Strava: Zach Bitter

Andrew Koutnik, PhD joins the show to discuss two topics in detail. The emerging evidence around and against low carbohydrate approaches for exercise performance, most specifically endurance exercise, and weighing the health implications of both high and low carbohydrate diets in the context of exercise, most specifically around glucose and lipid control. LMNT: drinkLMNT.com/HPO deltaG: deltagketones.com IG: @deltag.ketones Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching Andrew: andrewkoutnik.com IG: @andrewkoutnikphd Tw: @AKoutnik YouTube: @andrewkoutnikphd Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance TikTok: @zachbitter Strava: Zach Bitter

This episode dives into endurance event aid stations. It looks at the planning process, and actual execution of properly using and efficiently moving through aid stations. Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast LMNT: drinkLMNT.com/HPO deltaG: deltagketones.com IG: @deltag.ketones Zach's Coaching: zachbitter.com/coaching Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance TikTok: @zachbitter Strava: Zach Bitter

Brian McMahon works alongside Professor Kieran Clarke, who has been a critical part of exogenous ketone research and formulation. Together with their team at deltaG they have produced 50+ published studies and are part of 20+ ongoing studies. This includes two very recent studies that explored exogenous ketone relationship with increasing natural levels of EPO, as well as increasing circulating dopamine concentration, improving mental alertness, and improving post exercise inflammation in endurance athletes. LMNT: drinkLMNT.com/HPO deltaG: deltagketones.com | IG: @deltag.ketones Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance TikTok: @zachbitter Strava: Zach Bitter Brian: deltagketones.com IG: @deltag.ketones

Mike McKnight is an ultramarathon athlete and coach. He returns for the fourth time to discuss his historic win at the Cocodona 250 Mile. After finding himself in 73rd place, Mike rallied through the field to take the win, fueling mostly on raw milk. LMNT: drinkLMNT.com/HPO deltaG: deltagketones.com Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Exogenous ketosis increases circulating dopamine concentration and maintains mental alertness in ultra-endurance exercise Mike: lowcarb-runner.com IG: @thelowcarbrunner FB: Michael John McKnight Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance TikTok: @zachbitter Strava: Zach Bitter

Amy Berger returns to share her approach to helping people manage keto and low carbohydrate diets. Amy has a Master's Degree in Human Nutrition from the University of Bridgeport, a Certified Nutrition Specialist (CNS), and certified Nutritional Therapy Practitioner. Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast LMNT: drinkLMNT.com/HPO Zach's Coaching: zachbitter.com/coaching Amy: stallslayer.com IG: @tuitnutrition Tw: @TuitNutrition YouTube: @amyberger-ketowithoutthecrazy Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance TikTok: @zachbitter Strava: Zach Bitter

For this episode, I describe a simple way to implement long intervals into your training without overcomplicating things. This may help better understand perceived effort, and create an understanding that will allow for building in more variables to future long interval sessions. LMNT: drinkLMNT.com/HPO HPO Sponsors: zachbitter.com/hposponsors Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance TikTok: @zachbitter Strava: Zach Bitter

Dr. Dan Plews is an Applied Sports Scientist (PhD Exercise Physiology), researcher, and endurance coach. He has competed at a high level in triathlon, including an age group record at Kona. He has worked with numerous world and Olympic class athletes in the sports of rowing, kayak, and triathlon. He employs a low carbohydrate approach to his own training and racing, and with some of his coaching clients. Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Dan: endureiq.com IG: @theplews Tw: @theplews1 Zach's Coaching: zachbitter.com/coaching LMNT: drinkLMNT.com/HPO Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

For this episode, I describe a simple way to implement short intervals into your training without overcomplicating things. This may help better understand perceived effort, and create an understanding that will allow for building in more variables to future short interval sessions. Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching LMNT: drinkLMNT.com/HPO Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance TikTok: @zachbitter Strava: Zach Bitter

John Kelly is an ultramarathon athlete, Chief Technology Officer of Envelop Risk, holds a PhD in electrical engineering and machine learning from Carnegie Mellon, and is a father of four. Barkley Marathons is considered by many one of the hardest endurance events to complete, with only 17 total finishers and 21 total finishes in it's history. LMNT: drinkLMNT.com/HPO Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: https://zachbitter.com/coaching John: randomforestrunner.com IG: @randomforestrunner Tw: @RndmForestRunnr FB: @RandomForestRunner Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

There are a lot of ways to prepare for endurance events, and countless ways to structure workouts. For this episode, I scaled it all way down to five core intensities to work on to prepare for your next event if you are looking to get back to the basics and simplify your training, and better understand targeting different intensities in training. From here, you can add as you see fit! LMNT: drinkLMNT.com/HPO Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Training Plans: zachbitter.com/training-plans Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

Pam Smith returns for part two to educate me and Nicole on how she went from finishing in the back of the field at the 2012 Western States Endurance Run to winning it in 2013. She also became one of very few women in history to finish in the top 10 overall at WSER. LMNT: drinkLMNT.com/HPO Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Talk To Zach: zachbitterconsultation.as.me/schedule.php Pam: IG: @rundoctor74 Nicole: IG: @nkbitter FB: facebook.com/nicole.kalogeropoulos Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

This is part one of two episodes with Pam Smith. Pam put together what many consider one of the best build ups and race execution at the 2013 Western States Endurance Run. Nicole and I will be interviewing her in part two, specifically on this topic. For this episode, I dive into all sorts of ultramarathon topics with Pam Smith, including: her massive range within the sport, her fueling strategy, stories of overcoming mental and physical hurdles, managing career and family while training and racing, and how she manages heat. LMNT: drinkLMNT.com/HPO Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching Pam: IG: @rundoctor74 Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

A new study looks at how a low carbohydrate diet impacts higher intensity endurance training. Let's take a look! LMNT: drinkLMNT.com/HPO Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching Full Study: https://www.frontiersin.org/articles/10.3389/fnut.2023.1084021/full Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years. For this episode, we unpack his six steps to grow as a runner, which includes: mindset, strength training, run plan, nutrition, recovery, and race strategy. Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching LMNT: drinkLMNT.com/HPO Duane: sparkhealthyrunner.com IG: @sparkhealthyrunner FB: HealthyRunnerGroup YouTube: youtube.com/c/sparkhealthyrunner Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

For this topic based episode, I look into time restricted eating and how it relates to performance, mainly in relation to endurance, and weight management. Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching LMNT: drinkLMNT.com/HPO Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Effects of fasted vs fed-state exercise on performance and post-exercise metabolism: A systematic review and meta-analysis Effects of 8 wk of 16:8 Time-restricted Eating in Male Middle- and Long-Distance Runners

Kristian Morgan is an ultramarathon athlete who focuses on long trail projects. He currently holds the second fastest completion of the Appalachian Trail, which he completed in 44 days 4 hours 54 minutes. Kristian is currently gearing up for another attempt. LMNT: drinkLMNT.com/HPO HPO Sponsors: zachbitter.com/hposponsors Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching Kristian: kristianultra.com IG: @ultrarunningcoach Tw: @KristianUltra FB: kristianultrarunning GoFundMe Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

For this topic based episode, I dive into what to consider when building out a long run. Points discussed: physiological benefits, endurance and stamina development, fueling and hydration practice, highs and lows during long sessions, race day pace development. Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

Steve Magness is a world-renowned expert on performance. He is the author of the new book Do Hard Things: Why We Get Resilience Wrong and The Surprising Science of Real Toughness. He is the coauthor of Peak Performance. The Passion Paradox, and the author of The Science of Running. Collectively his books have sold more than half a million copies in print, ebook, and audio formats. For this episode, we dive into the both the application of training principles as well as the balance of "mental toughness" and measurable metrics. We also discuss Steve's article in the Atlantic, where he discussed sex categorization in sports. LMNT: drinkLMNT.com/HPO Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching Atlantic Article: There's Good Reason for Sports to Be Separated by Sex Steve: stevemagness.com IG: @stevemagness Tw: @stevemagness FB: facebook.com/stephenmagness Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

For this episode I outline my training progression since recovering from the Brazos 100 Mile, and why I jumped into the Rocky Raccoon 100 Mile after a big training block. I also cover some application of short intervals targeting velocity at VO2max. LMNT: drinkLMNT.com/HPO Zach's Coaching: zachbitter.com/coaching Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

Brad Kearns, 58, is a New York Times bestselling author, Guinness World Record setting professional Speedgolfer, #1 USA-ranked Masters age 55-59 track&field high jumper in 2020, and former national champion and #3 world-ranked professional triathlete. LMNT: drinkLMNT.com/HPO HPO Sponsors: zachbitter.com/hposponsors HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching Brad: bradkearns.com IG: @bradkearns1 Tw: @bradleykearns FB: facebook.com/bradkearnsjumphigh/friends Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

This is a listener inspired topic episode. The topics discussed include, is it better to run once per day or twice, assuming volume and intensity equates. I opened this topic up a bit to discuss some other variables to consider when spacing workouts and intensities. Also, my take on ties in major races. LMNT: drinkLMNT.com/HPO HPO Sponsors: zachbitter.com/hposponsors Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

Leighton Phillips has trained and raced endurance events from a young age. This included swimming, triathlon, and ultramarathon. After years of endurance experience, Leighton wanted to explore the world of low carbohydrate nutrition and performance. Along the way, he developed a product line SFuels, which he worked closely with Dan Plews, PhD to develop and finetune. LMNT: drinkLMNT.com/HPO HPO Sponsors: https://zachbitter.com/hposponsors Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching Leighton Phillips: sfuelsgolonger.com IG: @sfuels.sf FB: facebook.com/GoSFuels Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

This topic episode dives into working out when sick and when it is okay to resume training, and the reason and application of cool downs, with a final consideration about long cool downs. Thanks to Hans Weber & Jonas Narkeliūnas for submitting these topics. LMNT: drinkLMNT.com/HPO HPO Sponsors: zachbitter.com/hposponsors Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Cool down research

Paul Laursen is an author, endurance coach, high-performance consultant and entrepreneur. He has used and coached athletes on low carbohydrate nutrition. He was formerly employed as the Physiology Manager for High Performance Sport New Zealand, and has retained his former joint role as Adjunct Professor of Exercise Physiology at Auckland University of Technology. He is also the co-founder and CEO of HIIT Science and Athletica. LMNT: drinkLMNT.com/HPO Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching Paul: paullaursen.com - hiitscience.com - athletica.ai Tw: @pualblaursen Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

For this episodes, I dig into a couple of listener suggested topics. 1) Optimal training time and structuring volume and frequency 2) Timeline to recover from a race Support HPO: zachbitter.com/hpo Zach's Coaching: zachbitter.com/coaching HPO Patreon: patreon.com/HPOpodcast Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

Nicole Bitter returns after her second place finish to Courtney Dauwalter at the Bandera 100 Kilometer. The Bandera 100 Kilometer hosts one of the Golden Ticket races, where the top two men and women received invites into the highly competitive Western States Endurance Run 100 Mile (WSER). Nicole reflects on what it took to move up the field over the day, and punch her ticket to WSER. Some focus includes: the mental side of preparing for these long ultra endurance events, how lifestyle impacts race performance, implementing alternative training options, and how a sprained ankle midway between Javelina 100 Mile and Bandera 100 Kilometer impacted her preparation. Support HPO: zachbitter.com/hpo Zach's Coaching: zachbitter.com/coaching Nicole: IG: @nkbitter FB: facebook.com/nicole.kalogeropoulos Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Tiktok: @zachbitter

I recently came back from a trip to the Midwest where I grew up. During this trip the temps dipped to -47F wind chill on one of the mornings. This inspired me to record an episode with some tips for running in cold weather, things to consider, and some stories of very cold training sessions. HPO Sponsors: zachbitter.com/hposponsors Magnesium Breakthrough: https://magbreakthrough.com/human promo code: HUMAN10 BON CHARGE: boncharge.com/HPO promo code: HPO (20% off) Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

For this episode, I look at some interesting research on exogenous ketones. Topics included: satiety, body composition, blood sugar impact, performance, and dependency. HPO Sponsors: zachbitter.com/hposponsors Magnesium Breakthrough: magbreakthrough.com/human promo code: HUMAN10 BON CHARGE: boncharge.com/HPO promo code: HPO (20% off) Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Research Links: https://examine.com/other/exogenous-ketones/#research-feed & https://pubmed.ncbi.nlm.nih.gov/35614576/

Dr. Spencer Nadolsky is an Obesity and Lipid Specialist Physician, Medical Director of @joinsequence. Dr. Karl Nadolsky is an Endocrinologist, and diplomate of the American Board of Obesity Medicine. They are both former D1 wrestlers, co-hosts of the Docs Who Lift Podcast. Both use a low carbohydrate diet, at times, with their patients, but willingly push back when they believe advocates go beyond its value. We discuss this, as well as things to be mindful of when using continuous glucose monitors. HPO Sponsors: zachbitter.com/hposponsors LMNT: drinkLMNT.com/HPO Athletic Greens: athleticgreens.com/HPO Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Karl: docswholift.com IG @drkarlnadolsky Tw: @DrKarlNadolsky Spencer: bigrocksnutrition.com IG: @drnadolsky Tw: @DrNadolsky Docs Who Lift Podcast: anchor.fm/docswholift

For this episode I break down how things went at the Brazos Bend 100 mile. I highlight the biggest hurdle of the day and how it impacted my race. I also go over my post race recovery process and what to consider before getting back into training. HPO Sponsors: zachbitter.com/hposponsors LMNT: drinkLMNT.com/HPO Magnesium Breakthrough: magbreakthrough.com/human promo code: HUMAN10 Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Training Plans: zachbitter.com/training-plans Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

For this episode, I break down my full training block after rehabbing my right ankle, and how I arrived at deciding to do the Brazos Bend 100 Mile. HPO Sponsors: zachbitter.com/hposponsors LMNT: drinkLMNT.com/HPO BON CHARGE: boncharge.com/HPO promo code: HPO (20% off) Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching Zach's foot & ankle routine: https://www.youtube.com/watch?v=_RJ6ftMBB4A&t=8s Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

Brodie has a bachelor of Health Science and Masters of Physiotherapy. He is the Founder of The Run Smarter Series, and hosts the Run Smarter Podcast. In this episode, we dove into topics from Brodie's new book, "Run Smarter: Evidence-Based Guidance and Expert Opinions to Help You Survive & Thrive as a Runner." These topics include: Detecting and Managing Early Signs of Injury, Training Basics for Injury Reduction, Strength Training and Cross Training. HPO Sponsors: zachbitter.com/hposponsors BiOptimizers: bioptimizers.com/human promo: HUMAN10 BON CHARGE: boncharge.com/HPO promo code: HPO (20% off) Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching Brodie: runsmarter.online IG: @runsmarterseries Tw: @BrodieSharpe FB: @TheRunSmarterPodcast Book: Run Smarter Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Tiktok: @zachbitter

Nicole Bitter is an ultramarathon athlete with a long resume that includes three top 10 finishes at the Western States 100, wins at the Black Canyon 100km, Javelina 100, and multiple podium finishes at competitive events from 50km through 100 miles. This year, she finished third in what was the most competitive Javelina 100 field to date, and likely the second most competitive100 mile in the United States this year. The level of competition and the addition of a third category (non-binary) where both new elements to this years race, which added to the complexity of how things played out in the results and reporting during the race. HPO Sponsors: zachbitter.com/hposponsors Athletic Greens: athleticgreens.com/HPO LMNT: drinkLMNT.com/HPO Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching Nicole: IG: @nkbitter FB: facebook.com/nicole.kalogeropoulos Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Tiktok: @zachbitter

This is a listener generated question and topic episode! The four questions/topics are below: 1) Training for courses with climbing and descending, both with and without access to course specific terrain. 2) Testing your fitness throughout a training plan. 3) How to fuel for high mileage training to avoid gastrointestinal issues, especially if feeling hungry and bloated. HPO Sponsors: zachbitter.com/hposponsors Magnesium Breakthrough: https://magbreakthrough.com/human promo code: HUMAN10 BON CHARGE: boncharge.com/HPO promo code: HPO (20% off) Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Tiktok: @zachbitter If you would like to contact the show, please send your emails to [email protected]

This is a listener generated question and topic episode! The four questions/topics are below: 1) How important is tapering for a 100km and what does it look like? 2) Increasing speedwork with long distance running. 3) Losing weight while training for an event. Is Keto optimal? 4) Is training with less water for an ultramarathon worth it or no real benefit? HPO Sponsors: zachbitter.com/hposponsors Ultimate Direction: ultimatedirection.com Athletic Greens: athleticgreens.com/HPO Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching Outliers ATX Group Run: Sunday's at 8am & 9am at Metz Park Austin, TX. Details: @outliersatx on instagram Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Tiktok: @zachbitter

Nick Bare is an American YouTuber, Author, Veteran, and entrepreneur. He is the CEO of Bare Performance Nutrition, and host of The Bare Performance podcast. He has amassed tons of personal best performance in a wide range of activities that include both strength and endurance. Not only is his fitness range massive, his range and experience within each discipline is also wide. HPO Sponsors: zachbitter.com/hposponsors Ultimate Direction: ultimatedirection.com LMNT: drinkLMNT.com/HPO Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching Nick: nickbare.com IG: @nickbarefitness FB: @nickbarefitness YouTube: youtube.com/barelifenutrition Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Tiktok: @zachbitter

This is a listener generated question and topic episode! The four questions/topics are below: 1) Advice on running a flat ultra 2) Advice on running first 50km 3) How to get into ultramarathons 4) Beginner running 50km and 50 mile 8-weeks later HPO Sponsors: zachbitter.com/hposponsors Ultimate Direction: ultimatedirection.com LMNT: drinkLMNT.com/HPO Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Tiktok: @zachbitter

Boyd Myers is an Air Force Veteran, former bodybuilder with a 700+ pound deadlift, and current endurance enthusiast. He signed up for a full Ironman on a whim when he lost control of his health and gained 75lbs. Now, he is taking on big endurance challenges, including: doing a full Ironman followed by a half Ironman the following day to support the Gold Star Initiative. HPO Sponsors: zachbitter.com/hposponsors BON CHARGE: boncharge.com/HPO promo code: HPO (20% off) Magnesium Breakthrough: magbreakthrough.com/human promo code: HUMAN 10 Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching Boyd: boydmyers.com Tw: @boydmyers IG: @boydmyers Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Tiktok: @zachbitter

For this episode, Zach dives into the training that lead to Aleksandr Sorokin's 8 World Records; 6 Hour, 100km, 100 Mile (2x), 12 Hour (2x), 24 Hour (2x). For additional details, check out episode 313 for Zach's discussion with Aleksandr Sorokin. HPO Sponsors: zachbitter.com/hposponsors BON CHARGE: boncharge.com/HPO promo code: HPO (20% off) LMNT: drinkLMNT.com/HPO Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Tiktok: @zachbitter

Stuart Chutter is a Canadian Farmer, who entered farming through a regenerative path. He also participates in endurance events, including ultramarathons, marathons, and obstacle race events. Stuart once trained and raced a marathon eating only food grown on his farm. HPO Sponsors: zachbitter.com/hposponsors BON CHARGE: boncharge.com/HPO promo code: HPO (20% off) Optimal Carnivore: amazon.com/optimalcarnivore promo code: humansave10 Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching Stuart: IG: @stuartchutter Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Tiktok: @zachbitter

Aleksandr holds basically all the ultramarathon World Records from distance run in 6-hours all the way up to 24-hours, which include both the 100km and 100 mile World Records. He is a World Champion at the 24-Hour event, and won the historic Spartathlon. He began running later in life to lose weight and kick a drinking and smoking habit, and is now considered one of the greatest ultramarathon runners of all time. HPO Sponsors: zachbitter.com/hposponsors Ultimate Direction: ultimatedirection.com LMNT: drinkLMNT.com/HPO Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching Aleksandr: contribee.com/ultrarunner-sorokin IG: @ultrarunner_aleksandr_sorokin FB: @UltrarunnerAleksandrSorokin YouTube: youtube.com/channel/UCW5PT1Ga294i5KSMRLRnFBg Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Tiktok: @zachbitter

Vinny Crispino founded Pain Academy after breaking his back while surfing. As a former D1 Swimmer, he didn't want to accept defeat and began a journey to fix his issues. Vinny shares his journey and how he has helped people who don't move like they used to and struggle with chronic pain, nagging injuries, or other movement issues. We also dive into the mental aspect of running an ultramarathon. HPO Sponsors: zachbitter.com/hposponsors Magnesium Breakthrough: magbreakthrough.com/human InsideTracker: insidetracker.com/hpopodcast Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Training Plans: zachbitter.com/training-plans Vinny Crispino: painacademy.net IG: @painacademy Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Tiktok: @zachbitter

Dr. Taylor Sittler is the Head of Research at Levels, a Continuous Glucose Monitoring company, a physician and entrepreneur. His career has focused on personalizing medicine, starting companies in genetics and women's health, including co-founding Color Health, where he was the chief science officer. HPO Sponsors: zachbitter.com/hposponsors Athletic Greens: athleticgreens.com/HPO LMNT: drinkLMNT.com/HPO Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Dr. Sittler: levelshealth.com IG: @levels Zach's Training Plans: zachbitter.com/training-plans Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Tiktok: @zachbitter

This episode is a grouping of listener inspired questions and topics. 1) Is jogging or zone 2 running dangerous? 2) Are you overtraining? HPO Sponsors: zachbitter.com/hposponsors InsideTracker: insidetracker.com/hpopodcast Goodr: goodr.com/HPO Promo: HPO Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Training Plans: zachbitter.com/training-plans Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Tiktok: @zachbitter

Alan Aragon is a nutrition researcher and educator with over 25 years of success in the field. He is known as one of the most influential figures in the fitness industry's movement towards evidence-based information. His notable clients include Stone Cold Steve Austin, Derek Fisher, and Pete Sampras. Alan writes a monthly research review (AARR) providing cutting-edge theoretical and practical information. Alan's work has been published in popular magazines as well as the peer-reviewed scientific literature. HPO Sponsors: zachbitter.com/hposponsors LMNT: drinkLMNT.com/HPO Optimal Carnivore: amazon.com/optimalcarnivore promo code: humansave10 Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach's Training Plans: zachbitter.com/training-plans Alan: alanaragon.com IG: @thealanaragon Tw: @TheAlanAragon Book: alanaragon.com/flexibledietingbook Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Tiktok: @zachbitter