We skewer extreme New Year’s resolutions and swap them for simple, sustainable habits that actually build fitness. From 75 Hard to detoxes and no-days-off myths, we cut through noise and focus on recovery, progression, and realistic goals.

• Why 75 Hard and streaks fail on sustainability and purpose
• Why coffee and moderate caffeine can support health and training
• how to build from 5K consistency before marathons and Ironman
• the role of recovery, easy sessions, and strength work
• why detoxes and “hormone resets” mislead without diagnostics
• how to replace fads with weekly training standards that stick
• practical race goals, injury risk, and smarter progression
• a lighthearted Russian “money jump” tradition to close

Ever wonder how a legal buffer can shave nearly a minute off a 40K time trial? We sit down with freshly minted PhD Eli Shannon to unpack the science and the tactics behind sodium bicarbonate, from the lab to the start line. Eli explains why an hour-long ride is anything but steady state and how surges, climbs, and late-race kicks amplify the value of buffering hydrogen ions when it matters most.

We dig into the numbers: an average 1.4% improvement for trained male cyclists, translating to about 54 seconds saved. Eli breaks down practical dosing that busy athletes can use—why 0.3 g/kg remains the benchmark, when 0.2 g/kg might suffice, and how to convert that to simple grams for a 70 kg rider. Delivery is everything, so we drill into hydrogel systems designed to reduce GI distress, and we set a clear timing window of 90–120 minutes before the gun. You’ll hear how blood bicarbonate rises, dips early with fast pacing, then stays elevated enough to support decisive efforts in the final kilometers.

Race-day logistics matter. We walk through smart top-up strategies between heats or double events without overdoing sodium. We talk heat, hydration, and why you should practice your plan before it counts. And we set the record straight on “lactic acid,” highlighting how lactate is fuel while hydrogen ions drive acidosis. We also touch on beta-alanine’s intracellular buffering and how it pairs with bicarbonate in sports defined by repeated 30–240-second surges.

BIO:  Eli Shannon recently successfully defended his PhD at his viva voce in Exercise Physiology, Metabolism and Nutrition at Edge Hill University, Ormskirk, UK. Eli's research focused on the effects of sodium bicarbonate ingestion on prolonged high-intensity exercise performance and metabolism in both normoxia and acute normobaric hypoxia. Prior to this, Eli completed his bachelor's degree (BSc, Hons) in Sport and Exercise Science and master's degree (MSc) in Exercise Physiology at York St. John University, York, UK. During his time in York, Eli also spent four years playing full-time soccer against professional academies at the i2i International Soccer Academy. Eli's research interests primarily focus on enhancing exercise performance through nutritional and physiological interventions. 

We talk with physiologist Elliot Jenkins about how passive heat acclimation boosts VO2 max, hemoglobin mass, and cardiac function in trained runners without adding mechanical training load. Practical protocols, safety tips, and open research questions round out a clear, actionable guide to using heat wisely.

• Elliot’s path from Otago to a PhD in the UK
• Why passive heat instead of exercising in heat
• Hematology: plasma volume expansion 
• Cardiac changes: larger end-diastolic volume and stroke volume
• VO2 max and speed gains in trained runners
• Practical protocol: time, temperature, frequency, hydration
• Safety: dizziness, slow exits, supervision, low blood pressure
• Dose-response unknowns and hot-climate athletes
• Heat vs cold and contrast for recovery and adaptation
• Where to find Elliot’s paper and social links (see below).

Follow Elliott Jenkins on X @E_J_Jenkins 

His paper is published here: https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP289874

Strong opinions, stronger evidence. We take the much-quoted “women are not small men” and separate what’s useful from what’s been hijacked by marketing, then rebuild it with training principles that actually deliver results. With Dr. Alyssa Parten and Dr. Antonella Schwartz, we get honest about where women’s physiology matters, where it doesn’t.

We dive into the truth behind “lift heavy.” Heavy is relative to your experience, and strength lives on a spectrum. You’ll hear how to use RPE and reps in reserve to auto-regulate around stress and menstrual symptoms, why progressive overload outperforms rigid cycle-based templates, and how new lifters can thrive across broad rep ranges. We also call out the supplement aisle: creatine isn’t gendered, protein targets matter more than gender, and micronutrient needs like iron, vitamin D, calcium, and folate should be guided by individual needs.

For more information on our guests.

Alyssa Parten PhD https://education.ua.edu/directory/alyssa-parten/ 

Antonella Schwarz PhD https://www.barry.edu/en/c-vitae/professors/antonella-v-schwarz 

Dr. Blaine Lints shares his extraordinary journey from teenage ultra-endurance athlete to Navy SEAL to exercise science PhD, offering unique insights on human performance optimization and resilience. His remarkable background includes completing 100 miles in 18 hours at age 16, surviving the grueling SEAL Hell Week, breaking the SEAL deadlift record, and conducting groundbreaking research on ketone supplementation for cognitive performance.

• Started endurance sports at age 12-13, completing his first half Ironman at 14
• Ran 100 miles in 18.5 hours during a 24-hour run at age 16
• Enlisted in the Navy at 18 and became one of only 11 original members to complete SEAL training in his class
• Describes Hell Week as a 125-hour ordeal with minimal sleep and constant physical activity
• Broke the SEAL deadlift record during his service
• Earned his PhD researching ketone monoesters for mitigating cognitive impairment during hyperthermia
• Suggests Zone 2 training is most valuable for athletes training 15+ hours weekly
• Plans to continue researching interventions for brain injuries in tactical populations

Listen to our podcast for more fascinating discussions with experts in sports science and human performance optimization.

Alyssa Parten, PhD, CSCS, is a Clinical Assistant Professor of Kinesiology at The University of Alabama. Her research centers on resistance training and female physiology, with a focus on strategies to enhance female exercise performance and how resistance training may impact female long-term health. Dr. Alyssa Parten shares her expertise on female physiology and resistance training, challenging conventional wisdom about menstrual cycle-based training while advocating for personalized, auto-regulated approaches instead.

• Clinical assistant professor of kinesiology researching resistance training in female physiology
• Competitive powerlifter with a 292.5 lb squat, 187.5 lb bench press, and 375 lb deadlift at 138 lbs bodyweight
• Research found no significant metabolic differences between follicular and luteal phases
• Auto-regulation through RPE is more effective than strict cycle-based training programs
• Normal menstrual cycle length ranges from 24-39 days, with significant individual variation
• Traditional powerlifting and bodybuilding training are both effective for female physiology
• Leading FEMPOWER research team studying women-specific training adaptations
• Current projects examine post-activation performance enhancement protocols for women
• Future research will explore resistance training benefits during perimenopause and menopause

BIO: Andy Sparks, PhD, was an academic in the UK for ~25 years and is now the Research Innovations Manager for Maurten AB, Sweden, and an Honorary Visiting Research Fellow at Liverpool John Moores University, UK. His research focuses on nutritional interventions to enhance sports performance, particularly the use of sodium bicarbonate. He has published extensively on a range of topics in exercise physiology and sports nutrition, with a particular interest in endurance cycling and running performance.

Dr. Andy Sparks shares his expertise on sodium bicarbonate as an overlooked yet highly effective ergogenic aid for sports performance, with a particular focus on recent advances in delivery methods that minimize gastrointestinal distress. He explains the science behind bicarbonate supplementation and reveals why this supplement deserves more attention from athletes across multiple sports.

Key Points!

• Sodium bicarbonate is recognized as an A-list evidence-based supplement by the Australian Institute of Sport
• Traditional delivery methods caused GI distress, giving the supplement a negative reputation despite its effectiveness
• Works as an extracellular buffer that helps manage hydrogen ions during high-intensity exercise
• May also reduce pain perception during exercise, explaining benefits in longer-duration events
• Effective for high-intensity activities (400m-3000m races), intermittent sports, and even endurance events
• Dosing varies widely (0.1-0.3g/kg bodyweight) with significant inter-individual response variability
• Peak blood bicarbonate levels occur between 15-90 minutes post-ingestion, depending on delivery method
• The Maurten bicarb system combines mini-tablets with a carbohydrate hydrogel to maximize effectiveness while minimizing GI issues
• Safety concerns relate primarily to sodium load rather than bicarbonate itself
• Particularly beneficial for race strategies with high-intensity starts followed by sustained efforts

The Maurten bicarb system is available online at maurten.com, with region-specific sites including a US option.

Kristy Storschuk, PhD candidate in muscle physiology at Queen's University, discusses the science behind Zone 2 training and fasting, challenging popular myths about their benefits for mitochondrial health and metabolic flexibility.

• Zone 2 training may not provide the unique benefits often attributed to it on social media
• Research suggests exercise intensity is a more powerful driver of mitochondrial adaptations than staying in specific heart rate zones
• Achieving higher volume at intensities above Zone 2 appears more beneficial for metabolic health
• Elite athletes do significant Zone 2 training, but their adaptations may primarily come from their high-intensity work
• VO2 max is a stronger predictor of all-cause mortality than other metrics
• Fasting activates mitochondrial pathways in rodents but shows no similar effect in humans
• Humans don't deplete muscle glycogen during fasting the way mice do
• Metabolic flexibility refers to the body's ability to switch between fuel sources in different contexts
• Many approaches can improve health and fitness – prioritize intensity you can recover from

If you're interested in learning more about exercise physiology or following Kristy's research, you can find her online discussing the science of exercise metabolism and muscle adaptations.

Dr. Arny Ferrando shares groundbreaking research on essential amino acids, muscle protein synthesis, and emerging cognitive benefits of targeted amino acid supplementation.

• Essential amino acids (EAAs) produce greater anabolic response than whole proteins due to requiring no digestion and producing higher blood concentrations
• Free-form EAAs need only 15 grams for maximal response compared to 40 grams of whey protein
• Taking EAAs one hour before exercise provides optimal muscle protein synthesis due to increased blood flow during workouts
• Physiological aging matters more than chronological age when determining nutritional interventions
• New research shows EAAs may enhance cognitive function by modulating dopamine/serotonin balance
• EAA supplementation helps mitigate muscle loss during bed rest or recovery from injury
• The mTOR pathway's connection to cancer is often misinterpreted and shouldn't discourage proper protein intake
• Testosterone replacement therapy should be based on symptoms rather than numbers alone
• Higher protein turnover is energetically expensive, potentially helping with weight management

Try combining essential amino acids, protein, and creatine supplementation for optimal results, especially when recovering from injury or dealing with age-related muscle loss.

Dr. Dean St Mark, a pharmacologist and product formulator for UK-based brand called Supplement Needs, brings his expertise on testosterone, PEDs, and their health implications to the podcast.

• TRT usage has shifted from older men to being prescribed for men in their mid-20s with hypogonadism
• Many users push beyond replacement therapy (800 ng/dL) into enhancement territory (1200+ ng/dL) 
• Androgens impact brain chemistry, creating psychological dependency through altered dopamine thresholds
• Female athletes face unique risks including potentially irreversible virilization effects like voice deepening
• Polypharmacy and arbitrary dosing based on gym advice rather than science increases health risks
• "FemTest" protocols inappropriately extrapolate safety data from PCOS patients to healthy female athletes
• Excessive size and muscle mass may contribute to early mortality in bodybuilders (40-60 years old)
• EPO can benefit endurance athletes but requires careful monitoring due to blood viscosity concerns

Find Dr. Dean St Mark on Instagram @DeanSTM.