Human Performance Outliers Podcast

By Zach Bitter

What's Human Performance Outliers Podcast about?

Welcome to the Human Performance Outliers Podcast. Your host Zach Bitter, will take you through a series of interesting topics around health, fitness, and nutrition. Join in for interviews with folks exploring their outer limits and research in a wide variety of sports, fitness, and nutrition.

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Episode 352: Proper Aid Sta...

06.01.2023

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: ...

Human Performance Outliers Podcast episodes:

06.01.2023 Episode 352: Proper Aid Station Navigation 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: ...
05.23.2023 Episode 351: Exogenous Ketones & Performance - Brian McMahon 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 ...
05.18.2023 Episode 350: Historic Comeback At The Cocodona 250 Mile - Mike McKnight 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 ...
05.05.2023 Episode 349: Keto Without The Crazy - Amy Berger 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 ...
04.28.2023 Episode 348: Long Intervals Simplified 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 ...
04.12.2023 Episode 347: Low Carb Endurance - Dr. Dan Plews 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 ...
04.06.2023 Episode 346: Short Intervals Simplified 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 ...
03.28.2023 Episode 345: 2x Barkley Marathons Finisher - John Kelly 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 ...
03.24.2023 Episode 344: Endurance Training Simplified 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 ...
03.21.2023 Episode 343: How To Win The WSER 100 Mile - Pam Smith 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 ...
03.14.2023 Episode 342: Ultramarathon Legend - Pam Smith 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 ...
03.08.2023 Episode 341: New Study Questions Low Carbohydrate Performance Deficit 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: ...
02.28.2023 Episode 340: 6-Steps To Grow As A Runner - Duane Scotti, PT, DPT, PhD 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 ...
02.23.2023 Episode 339: Time Restricted Eating & Performance 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 ...
02.17.2023 Episode 338: Appalachian Trail Record Attempts - Kristian Morgan 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 ...
02.15.2023 Episode 337: The Long Run - Considering The Variables 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 ...
02.10.2023 Episode 336: Steve Magness - Training Principles, Mental Toughness, Measurables, & Sex Based Categories In Sport 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 ...
02.08.2023 Episode 335: Training Progression & Rocky Raccoon 100 Mile 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 ...
02.06.2023 Episode 334: Adult Recess With Brad Kearns 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 ...
01.31.2023 Episode 333: Training Once vs Twice Per Day 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 ...
01.26.2023 Episode 332: Low Carbohydrate Endurance With Leighton Phillips 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 ...
01.24.2023 Episode 331: Working Out While Sick & Cool Downs 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 ...
01.20.2023 Episode 330: Paul Laursen, PhD - HIIT Science & Low Carb Endurance 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 ...
01.12.2023 Episode 329: Optimal Training Duration & Recovery 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: ...
01.08.2023 Episode 328: Nicole Bitter - Bandera 100km - The Mental Side Of Ultra 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 ...
12.30.2022 Episode 327: Training In Cold Weather & My Coldest Sessions 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 ...
12.16.2022 Episode 326: Exogenous Ketone Research 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) ...
12.09.2022 Episode 325: Doctors Karl & Spencer Nadolsky 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 ...
12.06.2022 Episode 324: 100 Mile Recovery & Brazos 100 Recap 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 ...
11.29.2022 Episode 323: Training & Racing Update Brazos Bend 100 Mile 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% ...
11.11.2022 Episode 322: Brodie Sharpe - Injury Detection, Prevention, Strength & Cross Training 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 ...
11.04.2022 Episode 321: Nicole Bitter Javelina 100 Race & Gender Categories In Sport 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 ...
10.27.2022 Episode 320: Training Hilly Terrain, Fitness Monitoring, & Fueling For High Mileage 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) ...
10.20.2022 Episode 319: Speedwork, Weight Loss & Performance, Tapering & Hydration 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 ...
10.18.2022 Episode 318: Nick Bare - Go One More! 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 ...
10.14.2022 Episode 317: So You Want To Run An Ultramarathon 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 ...
10.05.2022 Episode 316: Boyd Myers - Spontaneous Fitness 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 ...
09.30.2022 Episode 315: Analyzing Sorokin's Trajectory Through 8 World Records 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 ...
09.28.2022 Episode 314: Ultramarathon Runner & Regenerative Farmer - Stuart Chutter 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. ...
09.22.2022 Episode 313: Aleksandr Sorokin - Running 198.6 Miles In 24-Hours 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 ...
09.21.2022 Episode 312: Vinny Crispino - Broken Back To Ultramarathon 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 ...
09.14.2022 Episode 311: Dr. Taylor Sittler - Glucose Tracking & Control 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 ...
09.09.2022 Episode 310: Is "Jogging" Dangerous & Are You Overtraining 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 ...
08.31.2022 Episode 309: Alan Aragon - Flexible Diet 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 ...
08.25.2022 Episode 308: Kara Collier - All Things Glucose Monitoring 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 ...
08.19.2022 Episode 307: Matt Kerr - AG Ironman World Champ & Low Carb Approach 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 ...
08.12.2022 Episode 306: Pacing, Tapering, & Most Important Workout 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 ...
08.10.2022 Episode 305: Insoles, Hill Workouts, & Missed Training! This episode is a grouping of listener inspired questions and topics. HPO Sponsors: zachbitter.com/hposponsors Athletic Greens: athleticgreens.com/HPO LMNT: drinkLMNT.com/HPO Support HPO: zachbitter.com/hpo Support HPO: patreon.com/HPOpodcast 1) Considerations when using custom orthotics or insoles 2) When and how to train for ...
08.01.2022 Episode 304: Episode 304: Health & Fitness Collide With Regenerative Agriculture Janna Breslin and Evan DeMarco joined the show to share their Complete Human approach to mental and physical health and fitness. We dove into one of their more recent initiatives, regenerative agriculture and how they are getting involved in a ...
07.22.2022 Episode 303: All Things Low Carb Endurance 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 ...

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