This episode is an overview of how I structured my nutrition during the different phases of training. Included is how I structure things to accommodate varying energy outputs, micronutrient needs, and deciding what inputs make them up.

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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.

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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.

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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

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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

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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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Brian: deltagketones.com IG: @deltag.ketones

Mike McKnight is an ultramarathon athlete and coach. He returns for the fourth time to discuss his historic win at the Cocodona 250 Mile. After finding himself in 73rd place, Mike rallied through the field to take the win, fueling mostly on raw milk.

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

Mike: lowcarb-runner.com IG: @thelowcarbrunner FB: Michael John McKnight Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance TikTok: @zachbitter Strava: Zach Bitter

Amy Berger returns to share her approach to helping people manage keto and low carbohydrate diets. Amy has a Master's Degree in Human Nutrition from the University of Bridgeport, a Certified Nutrition Specialist (CNS), and certified Nutritional Therapy Practitioner.

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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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Support HPO: zachbitter.com/hpo

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