Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Dr. Vrzal, a holistic chiropractor and author of The Headache Advantage, shares how pain—whether it’s headaches, knee pain, or running injuries—can be your body’s way of pointing to deeper imbalances. We explore the connections between nutrition, blood type, and performance, along with insights to become a stronger, healthier and happier athlete.

Learn more about our Personal Best Running Coaching Program at https://www.pbprogram.com/  

Watch this full video on YouTube: https://youtu.be/VFpxi0UiksA 

CHAPTERS:

• 0:00 - Nutrition, blood type, and performance
• 3:48 - “The Headache Advantage”
• 6:26 - The connection between nutrition, blood type, and running performance
• 9:46 - Understanding of blood types
• 12:41 - How to determine your blood type
• 13:50 - Impact of food on digestion and health by blood types
• 17:39 - A deeper exploration of the blood type diet
• 19:17 - Understanding blood type and nutrition for peak performance
• 22:51 - Metabolic flexibility, training intensity, and diet
• 25:02 - Mastering body awareness in training
• 30:28 - What excites Dr. Vrzal about his work?
• 36:58 - Managing training loads effectively
• 41:56 - Balancing training and personal life
• 44:07 - Post-long-run headaches: The role of electrolytes
• 46:45 - Key headache areas and their causes
• 49:53 - Where to find “The Headache Advantage” book
• 54:06 - Journaling to identify health patterns
• 55:05 - Tips to become a stronger, healthier, and happier athlete

FIND DR. VRZAL HERE:

► Website - https://headacheadvantage.com/ 

► Instagram: https://www.instagram.com/dr.vrzal 

► YouTube: https://www.youtube.com/@DrVrzal 

LINKS & TOOLS MENTIONED

► “The Headache Advantage" book on Amazon - https://a.co/d/7mzM11K

► Blood Type Diet Home Test Kit - https://amzn.to/40ysa9G

► Blood Type Diet App - Apple - https://apps.apple.com/us/app/blood-type-diet 

► Blood Type Diet App - Google - https://play.google.com/store/apps 

► Download the Free Low Heart Rate Training Guide: https://extramilest.com/subscribe/   

► Heart Rate Running, Nutrition, & Mindset with Zach Bitter: https://youtu.be/ESj7Is8u0Pw 

► Massive Running Improvements, with Lawrence van Lingen - https://youtu.be/zDJrNa-tO8c 

► Eat Right 4 Your type book on Amazon - https://amzn.to/40YTTl6 

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: 

► Our Personal Best Coaching Program: https://www.pbprogram.com/ 

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► YouTube: https://www.youtube.com/florisgierman

► Strava: https://www.strava.com/athletes/1329785 

► Instagram: https://www.instagram.com/florisgierman 

► Website: https://extramilest.com/ 

► Website: https://pathprojects.com/flo

► Podcast: https://extramilest.com/podcast/ 

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com. 

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Daniel Edwards is a 51 year old recreational runner who has achieved massive running improvements through low heart rate training and consistent habits. Daniel shares his lessons learned, tips on balancing life and running, and strategies for staying healthy, strong, and motivated as an athlete.

Daniel is a member of our Personal Best Running Coaching Program. Learn more at https://www.pbprogram.com/  

Watch this full video on YouTube: https://youtu.be/n-Sr9whnctc 

CHAPTERS:

• 0:00 - Transformation through low heart rate training
• 1:00 - Introduction to Daniel Edwards
• 1:32 - LMNT sponsor
• 2:49 - Advice for his younger self
• 5:22 - Changes in running and training habits
• 8:15 - Nutrition: tracking, dietitian support, and meal planning
• 12:12 - Marathon fueling strategies and race experience
• 14:01 - Progression in races
• 19:51 - Overcoming pre-race doubts and building training consistency
• 24:40 - Advice for runners on consistency and strength training
• 26:51 - First experience with low heart rate training
• 30:44 - Finding the right heart rate zones for training
• 39:28 - Balancing training, work, and family
• 46:22 - Staying motivated during tough seasons
• 51:37 - Managing diabetes as a runner
• 55:30 - Becoming a stronger, healthier, and happier athlete

FIND DANIEL EDWARDS HERE:

► Strava: https://www.strava.com/athletes/109297583

► Facebook: https://www.facebook.com/profile.php?id=100080488824062 

LINKS & TOOLS MENTIONED

► Download the Free Low Heart Rate Training Guide: https://extramilest.com/subscribe/

► Low Heart Rate Training Video: https://www.youtube.com/watch?v=taO8kKsx448

► MAF Low HR Success with Maria: https://youtu.be/i5TmvBfJp-Y?si=7ZhSWR8c6XrqlEdj

► Yuka App: https://yuka.io/en/

► Heart rate monitor watch: https://www.garmin.com/en-US/

► Precision Fuel & Hydration: https://visit.pfandh.com/FLO15 

► Path Projects: https://pathprojects.com/flo 

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: 

► Our Personal Best Coaching Program that Daniel is part of: https://www.pbprogram.com/ 

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► YouTube: https://www.youtube.com/florisgierman

► Strava: https://www.strava.com/athletes/1329785 

► Instagram: https://www.instagram.com/florisgierman 

► Website: https://extramilest.com/ 

► Website: https://pathprojects.com/flo

► Podcast: https://extramilest.com/podcast/ 

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com. 

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Heidi Moreno, a newby endurance runner and talented illustrator, shares her transformation from beginner to finishing half marathons, and her first marathon and 50K. Through low heart rate training, journaling, and community support, she discovered not just faster times and longer distances, but deeper personal growth and renewed creativity along the way.

Subscribe and hit the bell to see new videos: http://bit.ly/Flo-YT 

If you'd like to learn more about the Personal Best Running coaching program, check https://www.PBprogram.com/ 

Watch this full video on YouTube: https://youtu.be/f5DBINpRv78 

CHAPTERS:

• 0:00 - Zone 2 Breakthrough
• 0:44 - Heidi’s running journey
• 2:46 - How Heidi started running
• 8:33 - Discovering low heart rate training
• 19:57 - How Heidi journals to improve her running
• 24:34 - Overcoming tough spots with mantras and mental strength
• 30:00 - Heidi’s advice for beginners and support networks
• 36:16 - How Heidi fuels for her runs
• 39:53 - How Heidi overcame frustrations with low heart rate training
• 44:59 - Mental aspects of low heart rate training
• 48:09 - Advice for athletes starting out low heart rate training
• 51:05 - How running helps Heidi in her personal and work life
• 54:30 - Where to find Heidi
• 55:10 - Preparing for the LA marathon and future goals
• 55:58 - How to become a stronger, healthier, and happier athlete?

FIND HEDI MORENO HERE:

► Instagram: https://www.instagram.com/heidiroo_art/ 

► Strava: https://www.strava.com/athletes/120156418 

► Website: https://heidiroo.com/ 

LINKS & TOOLS MENTIONED

► Book - Working From Home with a Cat by Heidi Moreno: https://amzn.to/4iPMwn5 

► Book - Luna Oscura by Heidi Moreno: https://amzn.to/3P6qpLw 

► Download the Free Low Heart Rate Training Guide: https://extramilest.com/subscribe/ 

► Low Heart Rate Training video 1: https://www.youtube.com/watch?v=taO8kKsx448 

► Precision Fuel & Hydration: https://visit.pfandh.com/FLO15 

► Path Projects: https://pathprojects.com/flo 

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: 

► Our Personal Best Coaching Program that Heidi is part of: https://www.pbprogram.com/ 

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► YouTube: https://www.youtube.com/florisgierman

► Strava: https://www.strava.com/athletes/1329785 

► Instagram: https://www.instagram.com/florisgierman 

► Website: https://extramilest.com/ 

► Website: https://pathprojects.com/flo

► Podcast: https://extramilest.com/podcast/ 

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com. 

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase.

William Bart, a passionate recreational runner, Boston Marathon qualifier, and advocate for mindful training, shares his transformation from frequent injuries to embracing low heart rate running, and finding joy in consistency and intentional living.

In this conversation, we discuss:

• Lessons learned from MAF low heart rate training.
• Mistakes William made in training and racing.
• Advice to non-elite athletes looking to improve. 

If you'd like to learn more about the Personal Best Running coaching program, check https://www.PBprogram.com/ 

Watch this full video on YouTube: https://youtu.be/SrI6GmzAAy4 

CHAPTERS:

• 0:00 - Introduction
• 0:38 - Free PDF Low HR Training Guide 
• 2:32 - LMNT Sponsor
• 3:45 - William's Running Journey and Lessons from Arthur Lydiard
• 12:08 - Balancing Base Building, Speed Work, and Avoiding Burnout
• 20:07 - William’s Advice for His Younger Years
• 22:47 - Intuitive Training and Learning to Adjust Based on Body Feedback
• 30:31 - Transitioning to Low Heart Rate Training
• 37:15 - Chicago Marathon: Challenges, Learnings, and Fueling Strategy
• 41:09 - Pacing and Nutrition Plan
• 48:06 - Root Causes of Injuries and Incorporating Strength Training
• 52:35 - Daily Routines for Injury Prevention and Performance
• 57:14 - Speed Work: Balancing Intervals, Tempo Runs, and Injury Prevention
• 58:53 - Tips for Stronger, Healthier, and Happier Running

LINKS & TOOLS MENTIONED

► Download the Free PDF Low Heart Rate Training Guide: https://extramilest.com/subscribe/

► Precision Fuel Gels 15% Off Code FLO15: https://visit.pfandh.com/FLO15 

► Andy Wheatcroft's advice: https://youtu.be/IIGKMA3b8dc?si=p69Nrvu7OWIZiXqg 

► Low Heart Rate Training Guide: https://youtu.be/taO8kKsx448?si=yEqeXp4XkvqvSSbl 

FIND WILLIAM BARTH HERE:

► Strava: https://www.strava.com/athletes/47813247 

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: 

► Our Personal Best Coaching Program that William is part of: https://www.pbprogram.com/ 

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► YouTube: https://www.youtube.com/florisgierman

► Strava: https://www.strava.com/athletes/1329785 

► Instagram: https://www.instagram.com/florisgierman 

► Website: https://extramilest.com/ 

► Website: https://pathprojects.com/flo

► Podcast: https://extramilest.com/podcast/ 

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com. 

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Brent Cunningham, an inspiring runner, Boston Marathon finisher, and advocate for intentional living, shares his journey of overcoming challenges, embracing low heart rate training, and the power of kindness and consistency. Brent is a member of our PB Program.

Want to level up your running and health? Learn more about our Personal Best Running Coaching Program at: https://www.pbprogram.com/ 

Watch this full video on YouTube: https://youtu.be/L3vsBmqelq4?si=Qt9-akWldHX687gM 

CHAPTERS:

• 0:00 - Intro
• 0:30 - Brent’s Running Journey and Progress
• 2:12 - Path Projects Shoutout
• 3:10 - Brent’s Boston Marathon Experience and the 2013 Bombing
• 17:16 - The Story Behind Giving Away His Boston Marathon Medal
• 26:31 - Lessons from Boston: The Power of Names and Noticing Others
• 35:22 - Discovering MAF Training and Embracing Low Heart Rate Running
• 53:00 - Reflections on Purpose, Mission, and Intentional Living
• 1:00:29 - Strategies for Overcoming Challenges in Running and Life
• 1:06:36 - Tips for Becoming a Stronger, Healthier, and Happier Athlete
• 1:08:52 - Favorite Takeaways and Lessons

FIND BRENT CUNNINGHAM: 

► Facebook: https://www.facebook.com/brent.cunningham.79 

LINKS & TOOLS MENTIONED:

► Courtney Dauwalter's Advice to Improve Your Running: https://www.youtube.com/watch?v=OTgwIEAN3B4&t=262s

► Phil Maffetone and Low Heart Rate Training: https://www.youtube.com/watch?v=_TPrenWWK9U

► 6 Habits Every Runner Needs: https://www.youtube.com/watch?v=mF0CCpy3Dzo 

► Lomond Hoodie: https://pathprojects.com/products/lomond-hoodie 

► Graves PX Shell Jacket: https://pathprojects.com/products/graves-px-shell-jacket 

► Killam PX: https://pathprojects.com/products/killam-px

► Get 10% off Path Projects running apparel: https://www.pathprojects.com/flo 

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Podcast: https://extramilest.com/podcast/ 

► Personal Best Program: https://www.pbprogram.com/ 

► Strava: https://www.strava.com/athletes/1329785 

► Instagram: https://www.instagram.com/florisgierman/ 

► Website: https://extramilest.com

► Website: https://pathprojects.com 

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our running coaching program can be found at https://www.pbprogram.com.

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any drink mix purchase. Dr. Rangan Chatterjee is a runner, renowned doctor, author, and podcast host of "Feel Better, Live More." We explore practical strategies for improving running performance, building healthy habits, and achieving long-term consistency in training.

  Dr. Chatterjee's new book Make Change That Lasts launches December 31, 2024. Available for pre-order at all major book stores, including Amazon:

► Paper back: https://amzn.to/4fVJPOs

► Audio: https://amzn.to/4fI17Py

► Kindle: https://amzn.to/4fwGB4l

Want to level up your running and health? Learn more about our Monthly Accountability Challenges in our Personal Best Running Coaching Program at: https://www.pbprogram.com/ 

Watch this full video on YouTube: https://youtu.be/mF0CCpy3Dzo 

CHAPTERS:

• 0:00 - Introduction to Dr. Rangan
• 3:15 - LMNT Sponsor
• 4:12 - Rule #1: Make It Easy
• 8:50 - Rule #2: Attach New Behaviors to Existing Habits
• 13:36 - Rule #3: Create an Environment That Supports Habits
• 16:33 - Taking Small Steps to Improve Running Habits
• 24:05 - Age Divisions and Long-Term Running Goals
• 33:51 - The Role of Habit Trackers and Wearable Devices
• 39:56 - Marathon Lessons: Dr. Rangan’s Experience Running London
• 52:51 - Strength Training and Gradual Build-Up in Running
• 58:41 - Beginner Advice: Consistency and Joy
• 1:04:56 - Holistic Approach to Running Niggles and Joint Pain
• 1:13:03 - Injury Prevention, and Work-Life Balance Insights from Gabor Maté
• 1:25:49 - Benefits of Low Heart Rate Training for Reflection and Growth
• 1:26:30 - Dr. Rangan’s New Book
• 1:27:21 - How to Become a Stronger, Healthier and Happier Runner.

FIND DR. RANGAN HERE:

► Website: https://drchatterjee.com/

► IG: https://www.instagram.com/drchatterjee/

► YouTube: https://www.youtube.com/@DrChatterjeeRangan

LINKS & TOOLS MENTIONED

► Feel Better, Live More Podcast: https://drchatterjee.com/blog/category/podcast/ 

► Make Change That Lasts (Book) by Dr Rangan Chatterjee: https://amzn.to/4fVJPOs 

► Parkrun: https://www.parkrun.us/

► Bronnie Ware's Book: The Top Five Regrets of the Dying: https://amzn.to/3CGZ6oc 

► Oura Ring: https://ouraring.com/ 

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Podcast: https://extramilest.com/podcast/ 

► Personal Best Program: https://www.pbprogram.com/ 

► Strava: https://www.strava.com/athletes/1329785 

► Instagram: https://www.instagram.com/florisgierman/ 

► Website: https://extramilest.com

► Website: https://pathprojects.com 

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our running coaching program can be found at https://www.pbprogram.com.

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any drink mix purchase. Andy Wheatcroft’s path to the Boston Marathon was a decade-long journey from self-described “unfit tub of blubber” to Boston Qualifier. Through low heart rate training, patience, and a relentless focus—especially after the 2013 bombing—Andy’s story offers lessons for runners everywhere.

Andy (57 years old) is a member of our Personal Best Running Coaching Program. If you'd like to learn more, check https://www.PBprogram.com  

Watch this full video on YouTube: https://www.youtube.com/watch?v=IIGKMA3b8dc  

CHAPTERS

• 0:00 - The Emotional Side of Running
• 1:11 - How Andy Started Running
• 2:01 - LMNT Sponsor
• 2:58 - 28-Day Challenge That Changed Everything
• 10:24 - Andy’s First Marathon: Lessons Learned
• 18:30 - Boston Qualifier Journey: Key Takeaways
• 20:39 - How Andy Trains
• 25:45 - Overcoming Injury with MAF Training
• 35:38 - Heart Rate Training & Energy Hacks
• 50:58 - Life Lessons from Running
• 55:12 - Finding Joy in Every Mile
• 1:00:50 - Setting & Crushing Running Goals
• 1:04:50 - Making Running Fun & Sustainable
• 1:07:45 - Connect with Andy
• 1:08:24 - Final Takeaways for Runners

FIND ANDY HERE:

► Strava: https://www.strava.com/athletes/48162722

► Facebook: https://www.facebook.com/andrew.wheatcroft.77

YOU CAN FIND ME, FLORIS GIERMAN HERE: 

► Free Low Heart Rate Training Guide: https://extramilest.com/subscribe  

► Personal Best Program: https://www.pbprogram.com/ 

► Podcast: https://extramilest.com/podcast/

► Strava: https://www.strava.com/athletes/1329785 

► Instagram: https://www.instagram.com/florisgierman/ 

► Website: https://pathprojects.com 

ABOUT THE EXTRAMILEST SHOW:

A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com. 

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way. 

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT 

LMNT are offering a free sample of 8 serving packs to listeners of the Extramilest Show, with any order. Get yours at http://DrinkLMNT.com/FLO

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. In this episode I chat with one of the greatest ultra runners of all time, Courtney Dauwalter. Known for her unmatched endurance, grit, and pure joy for the sport, Courtney shares insights from her incredible journey, including winning the Western States 100, Hardrock 100, and UTMB—all within nine weeks. We dive deep into her approach to training, balancing ambition with rest, and how to embrace discomfort while keeping it fun. 

If you'd like to learn more about my Personal Best Running coaching program, check https://www.PBprogram.com/ 

Watch this full video on YouTube: https://youtu.be/OTgwIEAN3B4 

CHAPTERS

• 0:00 - Courtney’s Winning Formula for Training and Racing
• 4:58 - Her First Marathon: What Really Happened
• 7:48 - Early Ultrarunning Lessons That Shaped Her
• 12:41 - How to Start and Improve with Trail Running
• 18:50 - How Courtney Adjusts Her Training Day to Day 
• 26:02 - Training Experiments: Successes and Challenges
• 31:17 - Sleep, Strength, and Self-Care for Peak Performance
• 36:55 - Embracing the Pain Cave: Courtney’s Mindset Shift
• 45:36 - Advice Courtney Would Give Her Younger Self
• 46:43 - How Failure Drives Success in Ultrarunning
• 49:55 - Behind the Scenes: Sponsors and What Fuels Her
• 53:45 - How to Follow and Connect with Courtney
• 55:00 - How to Become a Stronger, Happier and Healthier Athlete

FIND COURTNEY HERE:

► Website: https://www.courtneydauwalter.com/ 

► Instagram: https://www.instagram.com/courtneydauwalter/ 

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way. 

LINKS & TOOLS MENTIONED

► Solomon: salomon.com

► The Feed: thefeed.com

► Tailwind Nutrition: tailwindnutrition.com

► Kodiak Cakes: kodiakcakes.com

► SunGod Sunglasses: sungod.co

► Injinji Toe Socks: injinji.com

► Suunto Watches: suunto.com

► Leki Poles: leki.com

► Petzl Headlamps: petzl.com

► Squirrel's Nut Butter: squirrelsnutbutter.com

YOU CAN FIND ME, FLORIS GIERMAN HERE: 

► Podcast: https://extramilest.com/podcast/ 

► Personal Best Program: https://www.pbprogram.com/ 

► Strava: https://www.strava.com/athletes/1329785 

► Instagram: https://www.instagram.com/florisgierman/ 

► Website: https://extramilest.com 

► Website: https://pathprojects.com 

ABOUT THE EXTRAMILEST SHOW:

A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com. 

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT 

LMNT are offering a free sample of 8 serving packs to listeners of the Extramilest Show, with any order. Get yours at http://DrinkLMNT.com/FLO

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase.

Matteo Franceschetti, is the co-founder and CEO of Eight Sleep. In this episode discover how to sleep like a pro. Matteo shares tips and protocols to help you sleep deeper and wake up refreshed. These insights that can transform your nights and boost your training, racing and daily life!

If you'd like to learn more about my Personal Best Running coaching program, check https://www.PBprogram.com/ 

Watch this full video on YouTube: https://youtu.be/xHA6vcxqchM?si=zF38YCsyuY5i6a_x 

CHAPTERS:

• 0:00 - The three pillars of health: nutrition, workout, and sleep
• 0:46 - Intro to Matteo Franceschetti and sleep optimization
• 1:24 - LMNT sponsor
• 2:32 - Sleep fitness: practical tips 
• 10:47: Optimal sleep protocols for high performance
• 13:51 - Caffeine, alcohol, and nutrition’s impact on sleep
• 16:10 - Tools to improve sleep 
• 21:58 - Eight sleep technology
• 27:52 - Common sleep mistakes
• 36:03 - Impact of sleep, sleep needs, and tips for athletes
• 40:57 - Gender differences in sleep needs
• 42:48 - The growing awareness of sleep optimization
• 45:53 - Advice to matteo’s younger self
• 50:00 - How endurance athletes can nail sleep

FIND MATTEO FRANCESCHETTI HERE: 

► Twitter: https://x.com/m_franceschetti 

► Eight Sleep website. Get $350 off at https://refer.eight.sl/pw3e46cg 

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Affiliate I earn a commission from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

LINKS & TOOLS MENTIONED: 

► Eight Sleep website. Get $350 off at https://refer.eight.sl/pw3e46cg

► Philips Hue Dim Lights: https://a.co/d/6eKuAY3

► Plunge Cold Tub, recently I upgraded to this ice bath. Get $500 off: https://plunge.pxf.io/Nkg9EV

► Blue Light Blocking Glasses: https://www.amazon.com/s?k=blue+light+blocking+glasses

► Blackout Curtains: https://www.amazon.com/s?k=blackout+curtains

► Sauna: https://www.sunlighten.com/

► CBT-I (Cognitive Behavioral Therapy for Insomnia): https://tinyurl.com/4u457hxy

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: 

► Our Personal Best Coaching Program: https://www.pbprogram.com/ 

► Free Weekly Newsletter: https://extramilest.com/subscribe

► YouTube: https://www.youtube.com/florisgierman

► Strava: strava.com/athletes/1329785

► Instagram: instagram.com/florisgierman

► Website: extramilest.com

► Website: pathprojects.com

► Podcast: extramilest.com/podcast/

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com. 

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Host Floris Gierman gives a personal update on his training, racing, and life over the past 12 months, with a reset after completing the 6 World Major Marathons. He shares his insights, experiences, lessons learned and next steps from here.

If you'd like to learn more about my Personal Best Running coaching program, check https://www.PBprogram.com/ 

Watch this full video on YouTube: https://youtu.be/z4gTLScpR48 

Chapters:

00:00 - Why flexibility in training is key

01:20 - Update and recap on personal training, racing, and life

06:19 - Thanks for the sponsor LMNT

07:44- Strength training, finding joy in different activities

19:45 - Mental and physical benefits of cross-training and intuitive running

26:10 - The 5 Regrets of the Dying

27:21 - Importance of self-kindness and living a true life

28:56 - Flexibility and adaptability in training

32:00 - Your ability to focus and recover well

38:14 - Book update and writing process

41:45 - Final thoughts and encouragement

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: 

► Our Personal Best Coaching Program: https://www.pbprogram.com/ 

► Free Weekly Newsletter: https://extramilest.com/subscribe

► YouTube: https://www.youtube.com/florisgierman

► Strava: strava.com/athletes/1329785

► Instagram: instagram.com/florisgierman

► Website: extramilest.com

► Website: pathprojects.com

► Podcast: extramilest.com/podcast/

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com. 

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT