A new study looks at how a low carbohydrate diet impacts higher intensity endurance training. Let's take a look!  

LMNT: drinkLMNT.com/HPO

Support HPO: zachbitter.com/hpo 

HPO Patreon: patreon.com/HPOpodcast

Zach’s Coaching: zachbitter.com/coaching

Full Study: https://www.frontiersin.org/articles/10.3389/fnut.2023.1084021/full   Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years. For this episode, we unpack his six steps to grow as a runner, which includes: mindset, strength training, run plan, nutrition, recovery, and race strategy.

Support HPO: zachbitter.com/hpo 

HPO Patreon: patreon.com/HPOpodcast

Zach’s Coaching: zachbitter.com/coaching

LMNT: drinkLMNT.com/HPO

Duane: sparkhealthyrunner.com IG: @sparkhealthyrunner FB: HealthyRunnerGroup YouTube: youtube.com/c/sparkhealthyrunner 

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

For this topic based episode, I look into time restricted eating and how it relates to performance, mainly in relation to endurance, and weight management. 

Support HPO: zachbitter.com/hpo 

HPO Patreon: patreon.com/HPOpodcast

Zach’s Coaching: zachbitter.com/coaching

LMNT: drinkLMNT.com/HPO

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

Effects of fasted vs fed-state exercise on performance and post-exercise metabolism: A systematic review and meta-analysis

Effects of 8 wk of 16:8 Time-restricted Eating in Male Middle- and Long-Distance Runners

Kristian Morgan is an ultramarathon athlete who focuses on long trail projects. He currently holds the second fastest completion of the Appalachian Trail, which he completed in 44 days 4 hours 54 minutes. Kristian is currently gearing up for another attempt.

LMNT: drinkLMNT.com/HPO

HPO Sponsors: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

HPO Patreon: patreon.com/HPOpodcast

Zach’s Coaching: zachbitter.com/coaching

Kristian: kristianultra.com IG: @ultrarunningcoach Tw: @KristianUltra FB: kristianultrarunning GoFundMe

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

For this topic based episode, I dive into what to consider when building out a long run. Points discussed: physiological benefits, endurance and stamina development, fueling and hydration practice, highs and lows during long sessions, race day pace development.

Support HPO: zachbitter.com/hpo 

HPO Patreon: patreon.com/HPOpodcast

Zach’s Coaching: zachbitter.com/coaching

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

Steve Magness is a world-renowned expert on performance. He is the author of the new book Do Hard Things: Why We Get Resilience Wrong and The Surprising Science of Real Toughness. He is the coauthor of Peak Performance. The Passion Paradox, and the author of The Science of Running. Collectively his books have sold more than half a million copies in print, ebook, and audio formats.

For this episode, we dive into the both the application of training principles as well as the balance of "mental toughness" and measurable metrics. We also discuss Steve's article in the Atlantic, where he discussed sex categorization in sports.

LMNT: drinkLMNT.com/HPO

Support HPO: zachbitter.com/hpo 

HPO Patreon: patreon.com/HPOpodcast

Zach’s Coaching: zachbitter.com/coaching

Atlantic Article: There’s Good Reason for Sports to Be Separated by Sex 

Steve: stevemagness.com IG: @stevemagness Tw: @stevemagness FB: facebook.com/stephenmagness 

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

For this episode I outline my training progression since recovering from the Brazos 100 Mile, and why I jumped into the Rocky Raccoon 100 Mile after a big training block. I also cover some application of short intervals targeting velocity at VO2max.

LMNT: drinkLMNT.com/HPO

Zach’s Coaching: zachbitter.com/coaching

Support HPO: zachbitter.com/hpo 

HPO Patreon: patreon.com/HPOpodcast

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

 

Brad Kearns, 58, is a New York Times bestselling author, Guinness World Record setting professional Speedgolfer, #1 USA-ranked Masters age 55-59 track&field high jumper in 2020, and former national champion and #3 world-ranked professional triathlete.

LMNT: drinkLMNT.com/HPO

HPO Sponsors: zachbitter.com/hposponsors

HPO Patreon: patreon.com/HPOpodcast

Zach’s Coaching: zachbitter.com/coaching

Brad: bradkearns.com IG: @bradkearns1 Tw: @bradleykearns FB: facebook.com/bradkearnsjumphigh/friends   

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

This is a listener inspired topic episode. The topics discussed include, is it better to run once per day or twice, assuming volume and intensity equates. I opened this topic up a bit to discuss some other variables to consider when spacing workouts and intensities. Also, my take on ties in major races. 

LMNT: drinkLMNT.com/HPO

HPO Sponsors: zachbitter.com/hposponsors

Support HPO: zachbitter.com/hpo 

HPO Patreon: patreon.com/HPOpodcast

Zach’s Coaching: zachbitter.com/coaching

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

Leighton Phillips has trained and raced endurance events from a young age. This included swimming, triathlon, and ultramarathon. After years of endurance experience, Leighton wanted to explore the world of low carbohydrate nutrition and performance. Along the way, he developed a product line SFuels, which he worked closely with Dan Plews, PhD to develop and finetune. 

LMNT: drinkLMNT.com/HPO

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

Support HPO: zachbitter.com/hpo 

HPO Patreon: patreon.com/HPOpodcast

Zach’s Coaching: zachbitter.com/coaching

Leighton Phillips: sfuelsgolonger.com IG: @sfuels.sf FB: facebook.com/GoSFuels

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