Human Performance Outliers Podcast

David Spiegel is an American psychiatrist and the Wilson Professor and Associate Chair of Psychiatry at Stanford University School of Medicine, where he is known for his research into psycho-oncology; the neurobiology of therapeutic hypnosis, and the role of the mind-brain-body connection in cancer outcomes and management among other topics. He directs the Stanford Center on Stress and Health and is a recognized authority on hypnosis's clinical utility and neuroscience.

Endurance Training Simplified Series

Zach’s Low Carb Endurance Approach Series

SFuels: sfuelsgolonger.com code: BITTER5 (FREE SAMPLE PACK LIMITED OFFER)

Janji: janji.com code: Bitter10

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20

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Find Zach: zachbitter.com - IG: @zachbitter - X/Tw: @zbitter - Substack: zachbitter.substack.com - FB: @zbitterendurance - Strava: Zach Bitter - TikTok: @zachbitter Threads: @zachbitter

Find Dr. Spiegel: reveri.com - IG: @reveri

David is the 2014 USATF Trail Runner of the Year at the sub-ultra distance. He is a two-time national champion and three-time member of Team USA. He graduated with honors from Columbia University with a degree in Environmental Science and received a master's degree and law degree with honors from Duke University. He is the co-owner of SWAP Running with Megan Roche, and also co-host with Megan for the SWAP podcast.

Endurance Training Simplified Series

Zach’s Low Carb Endurance Approach Series

SFuels: sfuelsgolonger.com code: BITTER5 (FREE SAMPLE PACK LIMITED OFFER)

Janji: janji.com code: Bitter10

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20

HPO Website: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Find Zach: zachbitter.com - IG: @zachbitter - X/Tw: @zbitter - Substack: zachbitter.substack.com - FB: @zbitterendurance - Strava: Zach Bitter - TikTok: @zachbitter Threads: @zachbitter

David: swaprunning.com - IG: @mountainroche - X: @mountainroche - Strava: David Roche

Dr. Dave will be challenging himself to complete the Javelina 100 mile in 2024, going from the couch to the 100 mile distance in a years time. Dave has an extensive background as a medical director, treating thousands of patients, including: Olympians, National Champions, sports teams, and professionals. After losing his own health in the pursuit of helping others find theirs, Dave and his family embarked on a wild journey that included living in a bus, working on organic farms, traveling the country before ultimately landing them in Austin, Texas.

Endurance Training Simplified Series

Zach’s Low Carb Endurance Approach Series

SFuels: sfuelsgolonger.com code: BITTER5 (FREE SAMPLE PACK LIMITED OFFER)

Janji: janji.com code: Bitter10

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20

HPO Website: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter Dave: mindofdave.com - IG: @mindofdave - YT: @mindofdaveMOD 

Zach: zachbitter.com IG: @zachbitter X: @zbitter Substack: zachbitter.substack.com FB: @zbitterendurance Strava: Zach Bitter TikTok: @zachbitter Threads: @zachbitter

Dr. Andreas Eenfeldt is the founder/CEO of both Diet Doctor and HAVA. Diet Doctor focuses on providing information related to low carbohydrate ketogenic diets, and HAVA leverages an approach that focuses on key components of satiety to help users decide what food choices may best serve them.

Endurance Training Simplified Series

Zach’s Low Carb Endurance Approach Series

SFuels: sfuelsgolonger.com code: BITTER5 (FREE SAMPLE PACK LIMITED OFFER)

Janji: janji.com code: Bitter10

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20

HPO Website: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Find Zach: zachbitter.com - IG: @zachbitter - X/Tw: @zbitter - Substack: zachbitter.substack.com - FB: @zbitterendurance - Strava: Zach Bitter - TikTok: @zachbitter

Dr. Eenfeldt: dietdoctor.com & hava.co - X: @DrEenfeldt

Mike is a 2002 graduate of The U.S. Military Academy at West Point where he was commissioned as an officer and went on to serve three combat tours with the First Cavalry Division and 3rd Special Forces Group.  Mike continues to serve the nation as a Lt. Colonel in the U.S. Army Reserves, assigned to the United States Military Academy at West Point, where he is an Assistant Professor. He is the co-author of LEAD YOURSELF FIRST by Bloomsbury Press (2017).  Mike and his wife Genevieve live on a 32-acre farm in North Carolina, where they raise their five young children.

Mike is helping organize a project slated for May 2025, where a group of 12 veterans will run from San Diego to DC in relay style.

Endurance Training Simplified Series

Zach’s Low Carb Endurance Approach Series

SFuels: sfuelsgolonger.com code: BITTER5 (FREE SAMPLE PACK LIMITED OFFER)

Janji: janji.com code: Bitter10

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20

HPO Website: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Find Zach: zachbitter.com - IG: @zachbitter - X/Tw: @zbitter - Substack: zachbitter.substack.com - FB: @zbitterendurance - Strava: Zach Bitter - TikTok: @zachbitter

Mike: mikeerwin.net - teamrwb.org - IG: @erwinRWB - X: @erwinRWB - Linkedin: Mike Erwin

Thirteen years ago, Justin went to the Congo in hopes of providing clean water for the Pygmy Tribe. The journey began with six failed wells, led to multiple bouts with malaria, and life threatening hikes in search of water. Justin’s life story is full of examples of overcoming what many would consider insurmountable hurdles, which is why he has gotten to where he is today. Justin and his team at Fight For the Forgotten (FFTF) will soon break ground on a new hospital to go along with the wells, farms, trees, sanitation and training they have provided. Justin believes strongly in providing opportunities along with teaching independence, which is a huge reason FFTF has been so successful.

Justin is a humanitarian and the founder of Fight For The Forgotten, he is a former professional MMA fighter for the UFC. He competed in season 10 of The Ultimate Fighter, is a two time All-American and National Champion Greco Roman Wrestler. Justin is about to break ground on a new hospital, which has been a new initiated along with many others that all began by drilling a well in the Congo.

Previous appearance - Episode 231: Justin Wren - Mixed Martial Artist & Fight For The Forgotten

Endurance Training Simplified Series

Zach’s Low Carb Endurance Approach Series

SFuels: sfuelsgolonger.com code: BITTER5 (FREE SAMPLE PACK LIMITED OFFER)

Janji: janji.com code: Bitter10

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20

HPO Website: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Find Zach: zachbitter.com - IG: @zachbitter - X/Tw: @zbitter - Substack: zachbitter.substack.com - FB: @zbitterendurance - Strava: Zach Bitter - TikTok: @zachbitter Threads: @zachbitter

Find Justin: IG: @thebigpygmy Tw: @TheBigPygmy FB: @justinthevikingwren Web: fightfortheforgotten.org 

Joe and I unpack what we thought about this year's Western States Endurance Run, including reported fueling strategies, heat mitigation, competitive pressure, and shoe tech. We also touched on some other performances, including Jenny Hoffman's 24 Hour at Six Days in the Dome, and Megan Eckert hitting 526.301 miles in six days, new ultra gender gap study.

SFuels: sfuelsgolonger.com code: BITTER5 (FREE SAMPLE PACK LIMITED OFFER)

Janji: janji.com code: Bitter10

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20

HPO Website: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Find Joe: @joecorcione - The Everyday Ultra Podcast

Find Zach: zachbitter.com - IG: @zachbitter - X/Tw: @zbitter - Substack: zachbitter.substack.com - FB: @zbitterendurance - Strava: Zach Bitter - TikTok: @zachbitter

Philip Calder is Head of the School of Human Development and Health and Professor of Nutritional Immunology in the Faculty of Medicine, University of Southampton. He is an internationally recognized researcher on the metabolism and functionality of fatty acids, with an emphasis on the roles of omega-3 fatty acids, and on the influence of diet and nutrients on the immune and inflammatory responses.

Topics Prof Philip Calder and I touched on for our seed oil discussion:

• Breakdown of different lipids and their impact (specifically cell membrane & structure)
• Impact of balance between omega 3 & 6 in diet
• Potential for lowering LA through simply meeting vs exceeding energy intake needs in energy surplus environments 
• Heating LA (repeated deep frying, home cooking, processed shelf stored oils)
• Lag time to oxLDL impact and how it is impacted through adequate intake of antioxidants such as vit. E
• Lowering LA through removal versus addition of ALA in manufacturing

Endurance Training Simplified Series

Zach’s Low Carb Endurance Approach Series

SFuels: sfuelsgolonger.com code: BITTER5 (FREE SAMPLE PACK LIMITED OFFER)

Janji: janji.com code: Bitter10

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20

HPO Website: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Find Zach: zachbitter.com - IG: @zachbitter - X/Tw: @zbitter - Substack: zachbitter.substack.com - FB: @zbitterendurance - Strava: Zach Bitter - TikTok: @zachbitter

Jae Gruenke from The Balanced Runner believes good running form means using your body the way it really works rather than fighting to move it some other way. For this episode we unpack a few topics related to pain free running. They include: Pros/Cons of Feldenkrais Method, how shoe type can impact running form, the role of forward lean, arm "swing", foot strike, and cadence for proper running.

Endurance Training Simplified Series

Zach’s Low Carb Endurance Approach Series

SFuels: sfuelsgolonger.com code: BITTER5 (FREE SAMPLE PACK LIMITED OFFER)

Janji: janji.com code: Bitter10

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20

HPO Website: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Find Jae: balancedrunner.com - IG: @the_balanced_runner - YT: youtube.com/@balancedrunner

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter Threads: @zachbitter FB: @zbitterendurance TikTok: @zachbitter Strava: Zach Bitter 

For this episode I break down my recent 100 mile at the Pettit Center, where I completed the distance in 11 hours 51 minutes (7:07/mi). Some topics include:

• Training: workout focus progression, training races, speed work focus

• Event strengths and weaknesses

• Event day nutrition 

• Setting up crew

• Caffeine use

• Race mentality

• Post race recovery

• Post race nutrition

Endurance Training Simplified Series

Zach’s Low Carb Endurance Approach Series

SFuels: sfuelsgolonger.com code: BITTER5 (FREE SAMPLE PACK LIMITED OFFER)

Janji: janji.com code: Bitter10

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20

HPO Website: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Find Zach: zachbitter.com - IG: @zachbitter - X/Tw: @zbitter - Substack: zachbitter.substack.com - FB: @zbitterendurance - Strava: Zach Bitter - TikTok: @zachbitter

For this episode, I outline in detail how I currently program my strength training routine.

SFuels: sfuelsgolonger.com code: BITTER5 (FREE SAMPLE PACK LIMITED OFFER)

Janji: janji.com code: Bitter10

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20

HPO Website: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

This is the first of a new type of episode I will be releasing with Joe Corcione as co-host. We will be covering topics and trends in the ultramarathon space.

For this episode, we hit heavy on the Cocodona 250, discussed the new women's 48 Hour World Record, the trend of going longer yet with ultra, and the Spring Energy Gel controversy.

SFuels: sfuelsgolonger.com code: BITTER5 (FREE SAMPLE PACK LIMITED OFFER)

Janji: janji.com code: Bitter10

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20

HPO Website: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Find Joe: @joecorcione - The Everyday Ultra Podcast

Find Zach: zachbitter.com - IG: @zachbitter - X/Tw: @zbitter - Substack: zachbitter.substack.com - FB: @zbitterendurance - Strava: Zach Bitter - TikTok: @zachbitter

This year I went to the Cocodona 250 to follow a few of my coaching clients along the 250 mile, 125 mile courses. As the sport of ultramarathon continues to grow, these type of experiences are beneficial as both a coach and an athlete. This episode highlights what I learned about some differences these longer ultras present.

SFuels: sfuelsgolonger.com code: BITTER5 (FREE SAMPLE PACK LIMITED OFFER)

Janji: janji.com code: Bitter10

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20

HPO Website: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Find Zach: zachbitter.com - IG: @zachbitter - X/Tw: @zbitter - Substack: zachbitter.substack.com - FB: @zbitterendurance - Strava: Zach Bitter - TikTok: @zachbitter

James Pieratt is the man behind Wild Hunt Conditioning. He hit rock bottom with a heroin addiction that landed him in prison. From there, he took control of his life and since has accomplished some amazing feats, including; running 500 miles, deadlifting 550 lbs, becoming proficient in Jiu Jitsu. James also has a passion for backcountry hunting and comes from a long line of bear hunters, and has a passionate interest in tribal endurance. James uses all of his skills to better his ability to navigate the backcountry.

SFuels: sfuelsgolonger.com code: BITTER5 (FREE SAMPLE PACK LIMITED OFFER)

Janji: janji.com code: Bitter10

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20

HPO Website: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Find Zach: zachbitter.com - IG: @zachbitter - X/Tw: @zbitter - Substack: zachbitter.substack.com - FB: @zbitterendurance - Strava: Zach Bitter - TikTok: @zachbitter

Find James: wildhuntconditioning.com - IG: @wildhuntconditioning - YT: @wildhuntconditioning - TikTok: @wildhuntconditioning 

Find Zach: zachbitter.com - IG: @zachbitter - X/Tw: @zbitter - Substack: zachbitter.substack.com - FB: @zbitterendurance - Strava: Zach Bitter - TikTok: @zachbitter

For this episode, I unpack the specific movements I focus on for my mobility routine, and how I embed different aspects of mobility into my daily life.

SFuels: sfuelsgolonger.com code: BITTER5 (FREE SAMPLE PACK LIMITED OFFER)

Janji: janji.com code: Bitter10

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20

HPO Website: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Zach: zachbitter.com IG: @zachbitter X/Tw: @zbitter Substack: zachbitter.substack.com FB: @zbitterendurance Strava: Zach Bitter TikTok: @zachbitter 

This is part four of a four part series where I detail how I train and eat throughout my training cycles for ultramarathon. This episode highlights the ultra marathon long run phase.

Endurance Training Simplified Series

SFuels: sfuelsgolonger.com code: BITTER5 ***FREE SAMPLE PACK LIMITED OFFER***

Janji: janji.com code: Bitter10

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20

HPO Website: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Zach: zachbitter.com IG: @zachbitter X/Tw: @zbitter Substack: zachbitter.substack.com FB: @zbitterendurance Strava: Zach Bitter TikTok: @zachbitter 

This is part three of a four part series where I detail how I train and eat throughout my training cycles for ultramarathon. This episode highlights the speed work development phase.

Endurance Training Simplified Series

SFuels: sfuelsgolonger.com code: BITTER5 ***FREE SAMPLE PACK LIMITED OFFER***

Janji: janji.com code: Bitter10

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20

HPO Website: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Zach: zachbitter.com IG: @zachbitter X/Tw: @zbitter Substack: zachbitter.substack.com FB: @zbitterendurance Strava: Zach Bitter TikTok: @zachbitter 

This is part two of a four part series where I detail how I train and eat throughout my training cycles for ultramarathon. This episode highlights the base building phase.

Endurance Training Simplified Series

SFuels: sfuelsgolonger.com code: BITTER5 ***FREE SAMPLE PACK LIMITED OFFER***

Janji: janji.com code: Bitter10

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20

HPO Website: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Zach: zachbitter.com IG: @zachbitter X/Tw: @zbitter Substack: zachbitter.substack.com FB: @zbitterendurance Strava: Zach Bitter TikTok: @zachbitter 

This is part one of a four part series where I detail how I train and eat throughout my training cycles for ultramarathon. This episode highlights the offseason.

Endurance Training Simplified Series

SFuels: sfuelsgolonger.com code: BITTER5 ***FREE SAMPLE PACK LIMITED OFFER***

Janji: janji.com code: Bitter10

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20

HPO Website: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Zach: zachbitter.com IG: @zachbitter X/Tw: @zbitter Substack: zachbitter.substack.com FB: @zbitterendurance Strava: Zach Bitter TikTok: @zachbitter 

Zach and Nicole share some advice around what to consider when doing training races during your primary race training.

SFuels: sfuelsgolonger.com code: BITTER5

Janji: janji.com code: Bitter10

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20

HPO Website: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Nicole: IG: @nkbitter

Zach: zachbitter.com IG: @zachbitter X/Tw: @zbitter Substack: zachbitter.substack.com 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.

SFuels: sfuelsgolonger.com code: BITTER5

Janji: janji.com code: Bitter10

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20

HPO Website: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Vinny: painacademy.net IG: @painacademy 

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter Substack: zachbitter.substack.com FB: @zbitterendurance Strava: Zach Bitter TikTok: @zachbitter Threads: @zachbitter

This episode is part of a series where Nicole will be interviewing a guest. The topic of this series is centered around individuals excelling in sport while maintaining a highly demanding career. 

Sabrina Little is a Philosophy PhD and assistant professor, mother, and has participated on five national teams ranging from 100km to 24 hours. Sabrina recently published a book titled, "The Examined Run."

SFuels: sfuelsgolonger.com code: HPOPRO20 (20% off protein products through March 31st), BITTER5 (5% off any order)

Janji: janji.com code: Bitter10

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20

HPO Website: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Find Nicole: IG: @nkbitter 

Find Sabrina: https://sabrinalittle.com - IG: @sabrinablittle - X/Tw: @sabrinablittle - Book

Updates: website - IG: @hoppodcast

Dr. Dave will be challenging himself to complete the Javelina 100 mile in 2024, going from the couch to the 100 mile distance in a years time. Dave has an extensive background as a medical director, treating thousands of patients, including: Olympians, National Champions, sports teams, and professionals. After losing his own health in the pursuit of helping others find theirs, Dave and his family embarked on a wild journey that included living in a bus, working on organic farms, traveling the country before ultimately landing them in Austin, Texas.

SFuels: sfuelsgolonger.com 20% Off Protein code: HPOPRO20

Janji: janji.com code: Bitter10

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones code: BITTER20

HPO Sponsors: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Dave: mindofdave.com - IG: @mindofdave - YT: @mindofdaveMOD 

Zach: zachbitter.com IG: @zachbitter X: @zbitter Substack: zachbitter.substack.com FB: @zbitterendurance Strava: Zach Bitter TikTok: @zachbitter Threads: @zachbitter

Rory Linkletter is a Canadian Marathon Athlete sponsored by Puma. He recently clocked a 2:08:01 marathon, which falls 9 seconds under the standard required to participate in the 2024 Paris Olympics. Per the Canadian selections process, it is unlikely his time of 2:08 will not grant him a spot on their team. In this episode, we discussed his path to 2:08, his training under the guidance of American distance great Ryan Hall, his and others decision to go straight to the marathon after college, training insight, fueling and hydration targets, why some athletes favor certain super shoes, and much more!

SFuels: sfuelsgolonger.com code: BITTER5

Janji: janji.com code: Bitter10

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20

HPO Website: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Rory: World Athletics Profile - IG: @rory_linkletter - X: @ThePapaLinks YT: @LinkletterRory 

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter Substack: zachbitter.substack.com FB: @zbitterendurance Strava: Zach Bitter TikTok: @zachbitter Threads: @zachbitter

Hayden Hawks is a professional ultramarathon athlete. His results are numerous, but include finishing second at the Western States Endurance Run 100 Mile, winning UTMB-CCC, Speed Goat 50km, and the Black Canyon 100km in course record time. 

SFuels: sfuelsgolonger.com code: HPOTRAIN

Janji: janji.com code: Bitter10

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20

HPO Website: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Hayden: hawksrunning.com - IG: @hawks_hayden 

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter Substack: zachbitter.substack.com FB: @zbitterendurance Strava: Zach Bitter TikTok: @zachbitter Threads: @zachbitter

Brady is a MSc in Human Performance, endurance athlete, and science writer. He publishes Physiologically Speaking on substack, and works with Examine on reviewing research in effort to help users better understand supplement and intervention evidence. 

Topics covered: keto/low carb endurance, periodized carbohydrate training, supplement efficacy and his work at Examine, recent half marathon personal best, exogenous ketones, strength training for endurance athletes. 

SFuels: sfuelsgolonger.com Free Train Product: HPOTRAIN

Janji: janji.com code: Bitter10

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20

HPO Website: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Find Brady: physiologicallyspeaking.com - X/Twitter: @B_Holmer - IG: @brady.j.holmer - Book: VO2 Max Essentials 

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter Substack: zachbitter.substack.com FB: @zbitterendurance Strava: Zach Bitter TikTok: @zachbitter Threads: @zachbitter

This episode is the start of a series where Nicole will be interviewing a guest. The topic of this series is centered around individuals participating in sport while maintaining a highly demanding career. 

Allison is a four time Olympic Trials Marathon Qualifier and co-owner of Rogue Expeditions. At Rogue Expeditions, Allison creates run-centric vacations around the world. Itineraries are designed to combine authentic, off-the-beaten-track travel experiences with organized, supported daily runs in unforgettable places, and to accommodate all levels.

SFuels: sfuelsgolonger.com code: BITTER5

Janji: janji.com code: Bitter10

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20

HPO Sponsors: zachbitter.com/hposponsors

HPO Website: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Find Nicole: IG: @nkbitter 

Find Allison: roguexpeditions.com IG: @allison_wanders 

Find Zach: zachbitter.com IG: @zachbitter Tw: @zbitter Substack: zachbitter.substack.com FB: @zbitterendurance Strava: Zach Bitter TikTok: @zachbitter Threads: @zachbitter

Brendan is an Associate Professor of Sport and Exercise Physiology, and currently Head of School for the School of Health and Human Performance at DCU. His current research investigates skeletal muscle function and adaptation across the life course, with special interest in the synergy between nutrition and exercise interventions ranging from athletes to older adults.

SFuels: sfuelsgolonger.com code: BITTER5

Janji: janji.com code: Bitter10

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20

HPO Sponsors: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter Substack: zachbitter.substack.com FB: @zbitterendurance Strava: Zach Bitter TikTok: @zachbitter Threads: @zachbitter

Dr. Mike T. Nelson has a PhD in Exercise Physiology, a BA in Natural Science, and an MS in Biomechanics. He’s an adjunct professor and a member of the American College of Sports Medicine with an interest in metabolic flexibility.

SFuels: sfuelsgolonger.com code: BITTER5

Janji: janji.com code: Bitter10

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones code: BITTER20

HPO Sponsors: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Find Mike: miketnelson.com & flexdiet.com - IG: @drmiketnelson - Tw: @MikeTNelson - FB: @drmiketnelson

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter Substack: zachbitter.substack.com FB: @zbitterendurance Strava: Zach Bitter TikTok: @zachbitter Threads: @zachbitter

Check Out My Endurance Series:

Episode 337: The Long Run Considering the Variables 

Episode 344: Endurance Training Simplified

Episode 346: Short Intervals Simplified   

Episode 348: Long Intervals Simplified   

Episode 352: Proper Aid Station Navigation

Episode 356: Easy Run - Simplified 

Episode 363: Mental Training For Endurance

Episode 366: Race Course Specific Training 

Episode 369: Speed Work Distribution & Double Threshold Sessions

Jonathan Levitt hosts, "For The Long Run" podcast. Jonathan's career has given him insights into the athlete, creator, and company side of engaging with runners. In this episode we dive deep into how all three of these groups engage with the running community, as well as the future of running content and engagement. 

SFuels: sfuelsgolonger.com code: BITTER5

Janji: janji.com code: Bitter10

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20

HPO Sponsors: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Jonathan: forthelong.run IG: @jwlevitt X: @JWLevitt

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter Substack: zachbitter.substack.com FB: @zbitterendurance Strava: Zach Bitter TikTok: @zachbitter Threads: @zachbitter

Brian is one of the original three founders of Altra Footwear. Along with Jeremy Howlett and Golden Harper, he launched the business from his garage. In this episode we discuss what it is like starting a brand and navigating the different growth stages along the way. 

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones

HPO Sponsors: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter Substack: zachbitter.substack.com FB: @zbitterendurance Strava: Zach Bitter TikTok: @zachbitter Threads: @zachbitter

Brian: payaraflyfishing.com - IG: @brian_altra & @ultraflyfishing 

Endurance Training Series:

Episode 337: The Long Run Considering the Variables 

Episode 344: Endurance Training Simplified

Episode 346: Short Intervals Simplified   

Episode 348: Long Intervals Simplified   

Episode 352: Proper Aid Station Navigation

Episode 356: Easy Run - Simplified 

Episode 363: Mental Training For Endurance

Episode 366: Race Course Specific Training 

Episode 369: Speed Work Distribution & Double Threshold Sessions

Akshay Nanavati is a United States Marine veteran, speaker, entrepreneur, ultra runner and author. He served in Iraq during Operation Iraqi Freedom and was later diagnosed with post traumatic stress disorder. He is currently training for a never before accomplished, solo, 2700km, 110 day expedition in Antarctica.

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones

HPO Sponsors: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

https://bliss.fearvana.com/greatsoulcrossing 

Akshay: fearvana.com IG: @fearvana Tw: @fearvanalife FB: @AkshayNanavatiFan YouTube: youtube.com/c/fearvana

Jeremy Miller is a hybrid athlete, co-owner of Switchback, and host of the Jeremy Miller Podcast. He joined the show to chat about how he began incorporating running into his fitness goals, and what led him to dipping his toe into the ultra world. Jeremy is aiming to parlay his build up and race at the Chicago Marathon into his first flat 100km at the Brazos Bend 100km this December.

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones

HPO Sponsors: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Jeremy: jeremymiller.io/ - IG: @jeremymille.r - Podcast 

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter Substack: zachbitter.substack.com FB: @zbitterendurance Strava: Zach Bitter TikTok: @zachbitter Threads: @zachbitter

Podcast Episodes Mentioned:

Episode 337: The Long Run Considering the Variables 

Episode 344: Endurance Training Simplified

Episode 346: Short Intervals Simplified   

Episode 348: Long Intervals Simplified   

Episode 352: Proper Aid Station Navigation

Episode 356: Easy Run - Simplified 

Episode 363: Mental Training For Endurance

Episode 366: Race Course Specific Training 

Episode 369: Speed Work Distribution & Double Threshold Sessions

Elov Olsson is a Swedish ultramarathon runner, who has spent his career targeting both flat runnable surfaces, as well as mountain courses. He recently raced the Tunnel Hill 100 Mile, where he broke the course record with a time of 11 hours 26 minutes 19 seconds, placing him amongst the fastest 100 mile performances of all time. 

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones

HPO Sponsors: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Elov: IG: @elovolsson - Strava: strava.com/pros/16646504

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter Substack: zachbitter.substack.com FB: @zbitterendurance Strava: Zach Bitter TikTok: @zachbitter Threads: @zachbitter

Podcast Episodes Mentioned:

Episode 337: The Long Run Considering the Variables 

Episode 344: Endurance Training Simplified

Episode 346: Short Intervals Simplified   

Episode 348: Long Intervals Simplified   

Episode 352: Proper Aid Station Navigation

Episode 356: Easy Run - Simplified 

Episode 363: Mental Training For Endurance

Episode 366: Race Course Specific Training 

Episode 369: Speed Work Distribution & Double Threshold Sessions

Dr. Dave will be challenging himself to complete the Javelina 100 mile in 2024, going from the couch to the 100 mile distance in a years time. Dave has an extensive background as a medical director, treating thousands of patients, including: Olympians, National Champions, sports teams, and professionals. After losing his own health in the pursuit of helping others find theirs, Dave and his family embarked on a wild journey that included living in a bus, working on organic farms, traveling the country before ultimately landing them in Austin, Texas. 

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones

HPO Sponsors: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Dave: mindofdave.com - IG: @mindofdave - YT: @mindofdaveMOD 

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter Substack: zachbitter.substack.com FB: @zbitterendurance Strava: Zach Bitter TikTok: @zachbitter Threads: @zachbitter

Nicole joined for this episode as we recap my race at this year's Javlina 100 Mile where I completed the five loop course in 13 hours 34 minutes 08 seconds for fifth overall. 

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones

HPO Sponsors: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Articles mentioned in this episode: The Javelina 100 Mile & Fueling Javelina 100 Mile 

Nicole: @nkbitter

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter Substack: zachbitter.substack.com FB: @zbitterendurance Strava: Zach Bitter TikTok: @zachbitter Threads: @zachbitter

For this episode, I reflect on the training build up leading into the 2023 Javelina 100 Mile.

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones

HPO Sponsors: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter Substack: zachbitter.substack.com FB: @zbitterendurance Strava: Zach Bitter TikTok: @zachbitter Threads: @zachbitter

Dr. Nicholas Norwitz obtained his PhD in ketogenic metabolism and neurodegenerative diseases at Oxford University and is now working towards his MD at Harvard Medical School. Nick follows a ketogenic diet, and has been heavily involved in research and the public conversation around proper application of low carbohydrate/ketogenic ways of eating. 

For this episode, we address the question of how far is too far when it comes to advocating for this way of eating. As low carb and ketogenic diets become more popular, what responsibility do advocates have when speaking to the application of these dietary protocols. 

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones

HPO Sponsors: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Nick: newmediketo.com Tw: @nicknorwitz

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter Substack: zachbitter.substack.com FB: @zbitterendurance Strava: Zach Bitter TikTok: @zachbitter Threads: @zachbitter

Podcast Episodes Mentioned:

Episode 337: The Long Run Considering the Variables 

Episode 344: Endurance Training Simplified

Episode 346: Short Intervals Simplified   

Episode 348: Long Intervals Simplified   

Episode 352: Proper Aid Station Navigation

Episode 356: Easy Run - Simplified 

Episode 363: Mental Training For Endurance

Episode 366: Race Course Specific Training 

Episode 369: Speed Work Distribution & Double Threshold Sessions

For this episode I outline how I like to position speed work in a training build up. I also touch on the double threshold training model, and if you should consider incorporating it into your endurance training. 

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones

HPO Sponsors: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Podcast Episodes Mentioned:

Episode 337: The Long Run Considering the Variables 

Episode 344: Endurance Training Simplified

Episode 346: Short Intervals Simplified   

Episode 348: Long Intervals Simplified   

Episode 352: Proper Aid Station Navigation

Episode 356: Easy Run - Simplified 

Episode 363: Mental Training For Endurance

Episode 366: Race Course Specific Training 

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter Substack: zachbitter.substack.com FB: @zbitterendurance Strava: Zach Bitter TikTok: @zachbitter Threads: @zachbitter

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 Morgan has set a new Fastest Known Time (FKT) (supported) Southbound on the Appalachian Trail, completing the 2,200 miles in 45 days, 4 hours and 27 minutes.

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones

HPO Sponsors: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Kristian: kristianultra.com IG: @ultrarunningcoach Tw: @KristianUltra

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter Substack: zachbitter.substack.com FB: @zbitterendurance Strava: Zach Bitter TikTok: @zachbitter Threads: @zachbitter

Dr. Andrea Love is an Immunologist and co-host of Unbiased Science Podcast. She is also the Director of the American Lyme Disease Foundation (ALDF). For this episode, she joined the show to talk about how alternative dietary approaches often reach a point where they become ideological and "cult like" versus simply being an alternative approach. 

Episode Details: zachbitter.com/hpo-episode-367

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones

HPO Sponsors: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Find Andrea: unbiasedscipod.com IG: @dr.andrealove 

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter Substack: zachbitter.substack.com FB: @zbitterendurance Strava: Zach Bitter TikTok: @zachbitter Threads: @zachbitter

This episode looks at how important race course specificity is relative to other aspects of your training, and how this may vary depending on where you are in training, lifestyle, and degree of course uniqueness. 

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones

HPO Sponsors: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Podcast Episodes Mentioned:

Episode 344: Endurance Training Simplified

Episode 346: Short Intervals Simplified

Episode 348: Long Intervals Simplified

Episode 356: Easy Run - Simplified 

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter Substack: zachbitter.substack.com FB: @zbitterendurance Strava: Zach Bitter TikTok: @zachbitter Threads: @zachbitter

Brad Stulberg researches, writes, and coaches on health, well-being, and sustainable excellence. He is the bestselling author of The Practice of Groundedness and co-author of Peak Performance. Stulberg regularly contributes to the New York Times, and his work has been featured in the Wall Street Journal, Washington Post, Los Angeles Times, The New Yorker, Sports Illustrated, Outside Magazine, Forbes, and other outlets. He also serves as the co-host of The Growth Equation podcast and is on faculty at the University of Michigan’s Graduate School of Public Health. In his coaching practice, he works with executives, entrepreneurs, physicians, and athletes on their mental skills and overall well-being.

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones

HPO Sponsors: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: zachbitter.com/coaching

Zach’s Newsletter: substack.com/@zachbitter

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter Threads: @zachbitter FB: @zbitterendurance TikTok: @zachbitter Strava: Zach Bitter

Find Brad: bradstulberg.com IG: @bradstulberg Tw: @BStulberg 

Andy Glaze is an avid ultramarathon runner and Fire Chief. For 180 weeks and counting, he has ran at least 100 miles. This includes many 200+ mile weeks, including one where he completed a 100 mile race and a 250 mile race with only one day in between. 

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones

HPO Sponsors: https://zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: https://zachbitter.com/coaching

Andy: IG: @amglaze TikTok: @glazeruns YouTube: @glazeruns 

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter Threads: @zachbitter FB: @zbitterendurance TikTok: @zachbitter Strava: Zach Bitter

For this episode, I examine ways you can practice the mental side of racing in your training and daily life. 

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones

HPO Sponsors: https://zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: https://zachbitter.com/coaching

Podcast Episodes Mentioned:

Episode 337: The Long Run Considering the Variables 

Episode 344: Endurance Training Simplified - 

Episode 346: Short Intervals Simplified   

Episode 348: Long Intervals Simplified   

Episode 352: Proper Aid Station Navigation

Episode 356: Easy Run - Simplified 

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter Threads: @zachbitter FB: @zbitterendurance TikTok: @zachbitter Strava: Zach Bitter

Debbie Potts joined the show to discuss some topics around low carbohydrate endurance training and fueling. Debbie Potts has been a podcast host for over ten years and currently is the host of ‘The Low Carb Athlete Podcast’ show and YouTube channel where she interviews experts and shares her experiments. She has been a top age group triathlete and runner as well as a 15 Ironman finisher, 5 times Ironman Hawaii World Championship qualifier and multiple Boston Marathon qualifier.

Topics Discussed:

• Fasted and fed exercise
• Are carbs evil
• Strategic carbohydrate usage
• Nutritional ketosis and fat oxidation rates
• Carnivore diet and performance optimization
• Female and male variances

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones

HPO Sponsors: https://zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: https://zachbitter.com/coaching

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter Threads: @zachbitter FB: @zbitterendurance TikTok: @zachbitter Strava: Zach Bitter

For this episode, I describe how to go about approaching race intensity when setting up your running program. This may help better understand perceived effort, and create an understanding that will allow for building in more variables to future training sessions.

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones

HPO Sponsors: https://zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: https://zachbitter.com/coaching

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter Threads: @zachbitter FB: @zbitterendurance TikTok: @zachbitter Strava: Zach Bitter

Podcast Episodes Mentioned:

Episode 337: The Long Run Considering the Variables 

Episode 344: Endurance Training Simplified - 

Episode 346: Short Intervals Simplified   

Episode 348: Long Intervals Simplified   

Episode 352: Proper Aid Station Navigation

Episode 356: Easy Run - Simplified

Arlen Glick is an ultramarathon runner who specializes in the 100 mile distance. He popped onto the scene when he went on a streak of frequent racing and podium finishes near his home in Ohio. He then headed West and performed well on some big stages, including the Javelina 100 and WSER 100. Arlen is one of nine siblings, doesn't believe in social media, and has a unique approach to ultramarathon.

Topics included:

• Arlen's start to running and ultramarathon
• Arlen's approach to racing, and specific targets
• Sponsorships and professionalism in ultramarathon
• Arlen's approach to training
• Close proximity of 100 mile races

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones

HPO Sponsors: https://zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: https://zachbitter.com/coaching

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter Threads: @zachbitter FB: @zbitterendurance TikTok: @zachbitter Strava: Zach Bitter

For this episode, I outline how I found myself in a situation where I had to take some time off from running in order to allow a right sacral stress fracture heal. I outline how I discovered it, what I did to heal it, and what I aim to do differently in order to avoid future issues. 

LMNT: drinkLMNT.com/HPO

deltaG: deltagketones.com - IG: @deltag.ketones

HPO Sponsors: https://zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

Zach’s Coaching: https://zachbitter.com/coaching

Study Referenced 

Podcast Episodes Mentioned:

Episode 337: The Long Run Considering the Variables 

Episode 344: Endurance Training Simplified - 

Episode 346: Short Intervals Simplified   

Episode 348: Long Intervals Simplified   

Episode 352: Proper Aid Station Navigation

Episode 356: Easy Run - Simplified 

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter Threads: @zachbitter FB: @zbitterendurance TikTok: @zachbitter Strava: 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

deltaG: deltagketones.com 

IG: @deltag.ketones

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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 

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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 

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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

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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. 

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deltaG: deltagketones.com IG: @deltag.ketones

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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. 

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deltaG: deltagketones.com 

IG: @deltag.ketones

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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. 

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deltaG: deltagketones.com | IG: @deltag.ketones

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Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance TikTok: @zachbitter Strava: Zach Bitter

Brian: deltagketones.com IG: @deltag.ketones 

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Exogenous ketosis increases circulating dopamine concentration and maintains mental alertness in ultra-endurance exercise

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.

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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.

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Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance TikTok: @zachbitter Strava: Zach Bitter

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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.

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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. 

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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!

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Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

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Talk To Zach: zachbitterconsultation.as.me/schedule.php

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. 

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Pam: IG: @rundoctor74 

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter 

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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.

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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. 

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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.

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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.

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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.

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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.

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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.

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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. 

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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. 

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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. 

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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.

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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

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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. 

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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. 

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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. 

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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. 

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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.

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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.

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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

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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. 

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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. 

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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?

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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. 

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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

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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. 

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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. 

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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. 

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Stuart: IG: @stuartchutter 

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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. 

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Aleksandr: contribee.com/ultrarunner-sorokin IG: @ultrarunner_aleksandr_sorokin FB: @UltrarunnerAleksandrSorokin YouTube: youtube.com/channel/UCW5PT1Ga294i5KSMRLRnFBg 

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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.

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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.

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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.

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Alan: alanaragon.com IG: @thealanaragon Tw: @TheAlanAragon Book: alanaragon.com/flexibledietingbook

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Kara is a Registered Dietitian Nutritionist (RDN), Licensed Dietitian/Nutritionist (LDN), and Certified Nutrition Support Clinician (CNSC) who specializes in glucose control and metabolism. She graduated from Purdue University and previously worked at Memphis VA Medical Center, as a clinical dietitian at Providence Hospital, and in a management role at Nutritionix. She is the Co-Founder & VP of Health at NutriSense.

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Kara: nutrisense.io IG: @nutrisenseio & @karacollier1

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Matt Kerr recently won the men's 30-34 age group category at the Ironman World Championships in St. George Utah after being in the sport for just four years. Matt follows a low carbohydrate approach, with guidance from his coach Grant Schofield.

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Matt: mattkerrtriathlete.com IG: @nz_matt_kerr 

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This episode is a grouping of listener inspired questions and topics. 

1) How to pace for a marathon

2) How to pace for a 100 miler

3) How to properly taper

4) What workouts matter the most for a 100 miler

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This episode is a grouping of listener inspired questions and topics. 

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1) Considerations when using custom orthotics or insoles

2) When and how to train for vertical gain/loss

3) Taking a week off from training due to vacation or other life obligations

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This episode is a grouping of listener inspired questions and topics centered around a low carbohydrate and ketogenic approach to endurance training and racing. Included; what to eat while training on keto, eating post training session, carb amounts on days preceding an event, and using a train low race high strategy for triathlon. 

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Tara joined me for a live podcast recording at KetoCon. She has a broad range of fitness accomplishments, from running the Boston Marathon to training for bodybuilding competitions. She has explored both keto and low carbohydrate diets and shares where she lands on this topic. Tara's education includes; NASM, ICANS, CFSC and more.

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Tara: taragarrison.com IG: @coachtaragarrison Tiktok: @coachtaragarrison FB: @taragarrison Podcast: Inside Out Health 

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This episode highlights how to personalize your hydration strategy when working out. It also looks into how to properly use treadmills in your training. 

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Zach reflects on his ankle injury that occurred during his 24-hour attempt at Six Days In The Dome. He highlights how things went in his build up, offseason, and recognizing signs to take a step back. 

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Karl Egloff is a Swiss-Ecuadorian athlete, mountaineer, cyclist and mountain guide, best known for his speed ascents of high mountains, including the Seven Summits. Some of his biggest FKTs achievements include the mountains: Elburs, Aconcaugua, Kilimanjaro, Denali, and Makalu.

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Karl: karlegloff.com/ IG: @karl.egloff Tw: @karlmtb FB: @karlegloff 

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Kevin Bass is in the final stages of acquiring his PhD MD in nutrition and a vocal online presence around nutrition. The overarching theme of this episode is centered around individual and population nutrition planning. We specifically hit on health anecdotes, diet adherence, placebo, n-of-1, protein and performance, iron and heart disease risk, seed oils, and the hype around upcoming diet drugs, like semaglutide. 

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Graham has set out to help people fix their body, so activities like running, come more natural and fluid. He has shared lots of great advice on his Instagram page, @thebarefootsprinter We sat down and discussed his approach as well as some of the exercises we worked through before recording. 

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Graham: grahamtuttle.com IG: @thebarefootsprinter Tiktok: @thebarefootsprinter Podcast: grahamtuttle.com/podcast YouTube: youtube.com/channel/UCnBZ3gJVRPCP_cUI53zvBtQ 

This episode of listener inspired questions/topics includes:

1) I live in Mesa, AZ can I over train in the heat with negative impacts?

2) Best workout to test race pace strategy for 50km - 100km

3) Best way to get into a low carb diet, while early in training for an ultra? Ease into it or jump in?

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Nick is an ultramarathon athlete who went on a tear last year, culminating in an American Record for distance run in 24-hours. Nick has identified a thought provoking and affective pacing strategy for ultramarathons, and has a wide range of perspectives on how to nutritionally prepare for ultramarathon events. 

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Nick: nickcouryruns.com IG: @nickcouryruns 

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Nick's negative split blog post: https://www.nickcouryruns.com/2021/09/negative-splitting-ultras.html 

This episode of listener inspired questions/topics includes:

1) How to train for a marathon and triathlon simultaneously. 

2) What supplements does Zach take, and does creatine help endurance?

3) Supplementing with essential amino acids.

4) What are the possible benefits of wearing a continuous glucose monitor?

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Dr. Ethan Weiss is a cardiologist whose special interests include preventive cardiology, the genetics of coronary disease, risk assessment for heart conditions and heart disease in the young.

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Ethan: ucsfhealth.org/providers/dr-ethan-weiss Tw: @ethanjweiss 

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Aaron is an alignment and movement coach. He has worked with top level athletes and celebrities, including Toby Maguire and Gerard Butler. He hosts the top ranked podcast, Align Podcast. He has authored the book, The Align Method. 

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Aaron: alignpodcast.com IG: @alignpodcast FB: Aaron Alexander YouTube: youtube.com/alignpodcast

This episode of listener inspired questions/topics includes:

1) Programming Speedwork and Peak Training Week

2) Paleo vs Keto Diet & Carbohydrate Timing

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Dr. Emily Splichal is a functional podiatrist and human movement specialist. She is the CEO of Naboso Technology. For this episode, we dive into foot and lower leg health and strength, how it connects to the rest of the body, proprioception of the foot, and much more. 

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Dr. Splichal: dremilysplichal.com & naboso.com IG: @dremilydpm FB: @dremilysplichaldpm 

This episode of listener inspired questions/topics includes:

1) Is it better to do fewer runs of longer distance, or more frequent runs of shorter distance?

2) How do you prepare for a steep technical course while living in the flatlands?

3) How to deal with shin splints? 

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Jacky is one of the most accomplished amputee ultramarathoners around,  endurance coach, mom and cancer survivor.  WRAL Athlete of the year and Strong Fitness Magazine Women to Watch in 2021. She is about to complete a massive project that began months ago. Jacky is running 100 marathons in 100 days.

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Jacky: ncrunnerjacky.com IG: @ncrunnerjacky Tw: @NCrunnerjacky FB: @ncrunnerjacky YouTube: youtube.com/channel/UC5fMYlL6EFJm7mfglHf6HmQ 

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Tiktok: @zachbitter

Dr. Nick Greiner runs Greiner Health Solutions and focuses on a wide range of protocols to help both athletes and everyday people find solutions. He focuses heavily on lifestyle medicine through exercise, nutrition, and working with people at an individual level. 

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Dr. Greiner: greinerhealthsolutions.com Tw: @drnickgreiner 

This episode of listener inspired questions/topics includes:

1) Thoughts on time restricted feeding. Is there a right way to go about it?

2) Thoughts on carnivore vs. carnivore plus fruit & honey.

3) Keto for two months and endurance is suffering. What should I do?

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Dr. Robert Kiltz is the Founder and Director of CNY Fertility. He is passionate about sharing his success with the ketogenic diet and lifestyle approach to health and wellbeing. 

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Dr. Kiltz: doctorkiltz.com IG: @doctorkiltz FB: @DrRobKiltz 

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Akshay Nanavati is a United States Marine veteran, speaker, entrepreneur, ultra runner and author. He served in Iraq during Operation Iraqi Freedom and was later diagnosed with post traumatic stress disorder. He is currently training for a never before accomplished, solo, 2700km, 105 day expedition in Antarctica. He plans to use a ketogenic diet for this self supported effort, so Dr. Mike Nelson came back to help us dissect his approach. 

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Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Tiktok: @zachbitter

Akshay: fearvana.com IG: @fearvana Tw: @fearvanalife FB: @AkshayNanavatiFan YouTube: youtube.com/c/fearvana 

Dr. Mike Nelson: miketnelson.com & flexdiet.com  IG: @drmiketnelson  Tw: @MikeTNelson  FB: @drmiketnelson

Zack Kusnir is a former Division I football player. He played defensive tackle at the University of Southern California. After football, Zack trimmed down to 205 lbs after a career of trying to work up to nearly 300 lbs. He did this with consistent strength work and a ketogenic diet, and recently has targeted adding muscle. 

BiOptimizers: bioptimizers.com/human promo: HUMAN10

LMNT: drinkLMNT.com/HPO

HPO Sponsor Discounts, Promos, & Links: zachbitter.com/hposponsors 

Support HPO: zachbitter.com/hpo 

Zach’s Training Plans: zachbitter.com/training-plans

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Tiktok: @zachbitter

Zack: zackstrength.com Tw: @zackstrength IG: @zackstrength FB: @zackkusnir 

If you would like to contact the show, please send your emails to [email protected]

Dr. Nicholas Norwitz obtained his PhD in ketogenic metabolism and neurodegenerative diseases at Oxford University and is now working towards his MD at Harvard Medical School.

BiOptimizers: bioptimizers.com/human promo: HUMAN10

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Support HPO: zachbitter.com/hpo 

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Tiktok: @zachbitter

Nick: newmediketo.com Tw: @nicknorwitz

This episode of listener inspired questions/topics includes:

1) Preparation for a big run

2) Long time runner returning post injury

3) 500 lb deadlift and 50 miles in one day

LMNT: drinkLMNT.com/HPO

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Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Tiktok: @zachbitter

Matt Vincent is a traveling strength athlete, two-time Highland Games World Champion, and founder of HVIII Brand Goods. Through his travels, Matt was lucky enough to spend time with exceptional people who were chasing strength, fulfillment, and personal growth in every imaginable way.

HPO Sponsor Discounts, Promos, & Links: zachbitter.com/hposponsors 

Athletic Greens: athleticgreens.com/HPO

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Support HPO: zachbitter.com/hpo

Zach’s Training Plans: zachbitter.com/training-plans

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Tiktok: @zachbitter

Matt: thehviii.com IG: @ihviiimattvincent Tw: @matSOawesome @TikTok: @ihviiimattvincent 

This episode of listener inspired questions/topics includes: 

1) How do you increase your pace/cadence when running?

2) If I take you as a Coach how will our interaction look?

3) Should managing sleep deprivation be a part of an athletic event?

4) Ultramarathon Perceived Effort

LMNT: drinkLMNT.com/HPO

BiOptimizers Biome Breakthrough: biombreakthrough.com/human Promo Code: HUMAN10

Show Sponsors: zachbitter.com/hposponsors

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Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Tiktok: @zachbitter 

Ben Patrick, also known as, "The Knees Over Toes Guy" joined me to walk through a workout and record an episode to discuss the how and why. Ben started Athletic Truth Group to help bring awareness and education around building a strong body from the ground up that can tolerate the harshest of sports and activities.

Athletic Greens: athleticgreens.com/HPO

Zach's Coaching & Consults: zachbitter.com/coaching

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Ben: atgonlinecoaching.com IG - @kneesovertoesguy TicTok - @kneesovertoesguy YouTube - youtube.com/c/TheKneesovertoesguy 

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Tiktok: @zachbitter

Dr. Marc Bubbs ND, MSc, CISSN, CSCS is a Naturopathic Doctor, consultant Performance Nutritionist for Canada Basketball and ALTIS. Speaker and former Strength Coach.

Dr. Bubbs is also the author of the best-selling new book Peak: The new science of performance that is revolutionizing sports - An integrated and personalized approach to athlete health, nutrition, recovery and mindset.

Dr. Bubbs regularly presents at health, fitness and medical conferences across Canada, USA, UK and Europe and consults with professional sports teams in the NBA, NFL, NHL and MLB.

Ultimate Direction: ultimatedirection.com

BiOptimizers Biome Breakthrough: biombreakthrough.com/human Promo Code: HUMAN10

HPO Sponsors: zachbitter.com/hposponsors

Show Details & Support Options: zachbitter.com/hpo

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Tiktok: @zachbitter

Marc: drbubbs.com IG - @drbubbs Tw - @DrBubbs FB - @DrBubbs Podcast - drbubbs.com/podcast 

This listener driven question/topic episode dives into the differences between training for a 50km ultramarathon and a 50km obstacle course race, defining zone 2 training, and titrating back in carbohydrates during training and racing. 

BiOptimizers Biome Breakthrough: biombreakthrough.com/human Promo Code: HUMAN10

Ultimate Direction: ultimatedirection.com

Show Sponsors: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Tiktok: @zachbitter

Nick Norwitz and Dave Feldman join to share information on the phenotype known as "Lean Mass Hyper Responder" (LMHR). They share the latest paper, which is the start of a conversation and future studies to look into this particular population. 

Episode Sponsor: Athletic Greens - athleticgreens.com/HPO

HPO Sponsors: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo

Zach’s Training Plans: zachbitter.com/training-plans

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Tiktok: @zachbitter

Nick: newmediketo.com Tw: @nicknorwitz 

Dave: cholesterolcode.com Tw: @realDaveFeldman IG: @realdavefeldman 

Paper: academic.oup.com/cdn/advance-article/doi/10.1093/cdn/nzab144/6446805 

This listener driven question/topic episode dives into alcohol and performance, Zach's electrolyte/hydration protocol, mental training tips, and working with individuals with differing approaches. 

BiOptimizers: biomebreakthrough.com/human promo: HUMAN10

HPO Sponsor Details & Discounts: zachbitter.com/hposponsors

Support: patreon.com/HPOpodcast or zachbitter.com/hpo

Zach’s Training Plans: zachbitter.com/training-plans

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Tiktok: @zachbitter 

David is a strength and conditioning coach with Athletic Truth Group (ATG), where he works with Ben Patrick (Knees Over Toes Guy). He believes in building a strong foundation from the ground up, through strengthening the areas that traditionally get injured through sport by carefully examining the positions that sport puts on our bodies. He currently trains NBA/NFL/MLB players and folks of all ages and ability levels. 

Athletic Greens: athleticgreens.com/HPO

HPO Sponsors: zachbitter.com/hposponsors 

Support HPO: zachbitter.com/hpo

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Tiktok: @zachbitter

David: atgonlinecoaching.com IG: @basketball.biology TikTok: tiktok.com/@basketball.biology YouTube: youtube.com/channel/UCpLPxHWZsidkrO18M_kcLPg