The XLR8 Performance Lab Podcast

Send us Fan Mail

In this enlightening episode, we're delving into the world of strategic running and performance enhancement once again. This time, our focus is on Charlie Bennett, as we explore strategies to boost his 5K performance and enhance his running prowess.

I (Riley Witt) take you through a comprehensive breakdown of actionable insights that can help Charlie optimize his fat metabolism to elevate his 5K game.  But that's not all – we also touch on an intriguing aspect of long COVID recovery by discussing breathing techniques that can aid Charlie's journey back to peak fitness.

Drawing from scientific knowledge and practical experience, this episode unravels the strategies that can transform Charlie's performance. We explore the fine balance between speed, endurance, and calculated pacing – essential factors for a successful 5K. By understanding the nuances of interval training and refining nutrition for optimal output, we equip Charlie with the tools to conquer his goals.

But this conversation isn't just for Charlie; it's for every listener who seeks to grasp the intricacies of performance enhancement. Whether you're an aspiring athlete or a running enthusiast, you'll find value in our discussion as we dissect the science and offer actionable steps that can reshape your approach to training and racing.

So, get ready to gear up for insights that can redefine your training philosophy and elevate your performance to new heights.

XLR8 Testing Link

Brian Sanders, the filmmaker behind "Food Lies" and the host of "Peak Human," brings his expertise to the table, shining a light on the myths that have misled us for far too long. From deceptive food labels to dietary misconceptions, Brian dismantles the walls of misinformation and equips us with the tools to make informed choices.

Get ready for a no-holds-barred conversation that challenges conventional wisdom and empowers you to take control of your nutrition journey. Whether you're an athlete seeking to excel or an individual committed to holistic well-being, this episode offers invaluable insights.

🥦🏃‍♂️ From debunking diet fads to tearing apart the norms that hinder our true potential, Brian offers an unfiltered look into the strategies that the food industry employs to keep us in the dark. But it doesn't stop at exposing the scams – he guides us towards a future of educated eating, where every choice is a step towards vitality.

Tune in as Brian Sanders takes us on a journey of discovery, leaving no stone unturned in his quest for clarity in the realm of nutrition. "Peak Nutrition: Food Lies Uncovered with Brian Sanders" is your roadmap to unlocking peak performance and reclaiming control over your plate.

Brain's Instagram: @food.lies
Brain's YouTube: https://www.youtube.com/@FoodLies
XLR8's Instagram: @xlr8performancelab
Riley's Instagram: @riwitt03
XLR8's info

Send us Fan Mail

In this episode, we're taking a deep dive into the world of running strategy and tactics. Specifically, we're focusing on how Abel Squires can elevate his 5K performance by strategically targeting his anaerobic capacity and reducing his VLA max.

Drawing from a wealth of expertise, I (Riley Witt) break down actionable insights on how Abel can fine-tune his training regimen to optimize his anaerobic capacity, ultimately resulting in a more efficient and powerful performance on the track. By dissecting the science behind lowering VLA max, I share practical tips that Abel – and all aspiring runners – can incorporate into their training routines to push their limits.

The 5K demands a blend of speed, endurance, and strategic pacing. Through our discussion, we uncover how Abel can harness his potential by strategically balancing these factors, embracing interval training, and fueling his body for peak output.

Whether you're a competitive runner looking to shave seconds off your PR or simply passionate about understanding the intricacies of performance enhancement, this episode has something for you. Join us as we unravel the secrets of mastering the 5K and breaking through performance barriers.

From dissecting the science to providing actionable steps, this conversation offers a roadmap to achieving new levels of excellence. Together, we'll explore the journey of one athlete striving for greatness while uncovering strategies that can elevate us all.

So, gear up for insights, strategies, and actionable takeaways that can reshape your approach to training and racing. 

Send us Fan Mail

In this episode, titled "Resilience Redefined: Maddie Block's Unwavering Spirit," we dive deep into the inspiring narrative of a young athlete who transformed setbacks into stepping stones on her path to greatness.

Maddie's story is a testament to the incredible power of determination and persistence. Starting from a place where state championships and major meets felt like distant dreams, Maddie's journey took a remarkable turn as she carried her passion for running from high school to college.

With a fervor for the sport that refused to wane, Maddie's heart led her to attempt to "try out" for the college team she admired. Despite initial setbacks, her unyielding dedication pushed her to earn her place on the roster through sheer hard work and consistent effort.

Through the highs and lows of the collegiate running world, Maddie's journey unfolded, marked by incremental improvements, steady dedication, and an unshakeable belief in her potential. A transformational moment at the Stanford invite affirmed the power of her journey as her hard work culminated in an astounding performance.

From a 6-minute mile in high school to a sub-17 level in college, Maddie Block redefined her limits, proving that with the right mindset and unrelenting spirit, anything is achievable. Her story is a beacon of hope for those who dare to dream and are willing to put in the effort to make those dreams a reality.

Join us as we unravel the threads of Maddie's journey, weaving a narrative of courage, perseverance, and the relentless pursuit of excellence. Through her tale, we uncover the profound lessons that arise from embracing challenges and turning them into opportunities for growth.

So, tune in to "Resilience Redefined: Maddie Block's Unwavering Spirit" and prepare to be motivated to push past your own limitations, break barriers, and reach new heights.

Welcome to an eye-opening episode of the XLR8 Performance Lab Podcast, where we delve into the world of peak performance and optimal health. 

Dr. Terry Wahls is not only an accomplished doctor in Functional Medicine and an academic clinical professor, but she is also a living testament to the power of nutrition and supplementation in achieving elite performance and overcoming adversity.

In this riveting episode, Dr. Wahls shares her powerful personal journey of recovery and triumph in combatting a debilitating case of Multiple Sclerosis (MS). From being dependent on a wheelchair to now pedaling five miles to work each day, she defied all odds with her resilience and dedication.

A seasoned endurance runner, Dr. Wahls' background in athletics played a pivotal role in her quest for peak performance. Drawing from her own experiences, she offers invaluable insights into the role of nutrition and supplementation in enhancing athletic abilities and overall well-being.

As we unravel Dr. Wahls' remarkable story, we gain a deeper understanding of the impact of nutritional interventions in treating progressive health problems and chronic diseases, particularly neurological degeneration. Her journey from traditional allopathic medicine to the realm of Functional Medicine highlights the importance of addressing both symptoms and root causes for lasting results.

Through her Wahls Protocol, Dr. Wahls has empowered countless individuals to embrace Integrative Medicine, fostering overall wellness and unleashing their true potential. Her passion for education and knowledge sharing shines through, as she guides us on a journey of health, vitality, and peak performance.

Whether you're an athlete aiming to optimize your performance, or someone seeking to enhance your overall health, this episode is a must-listen. Dr. Terry Wahls' story illuminates the path to fueling excellence and reaching new heights through nutrition, supplementation, and the unwavering pursuit of well-being.

So, tune in as we explore the wisdom and resilience of Dr. Terry Wahls and uncover the secrets to achieving peak performance through the power of nutrition.

Terry's website: https://terrywahls.com/

Send us Fan Mail

Join us for an electrifying episode of the XLR8 Performance Lab podcast as we dive into the incredible running journey of Cailie Logue, a true powerhouse in the sport. In this captivating conversation titled "Making History: The Cailie Logue Legacy" we unravel the story of an exceptional athlete who has left an indelible mark on the track and cross-country courses.

Representing Iowa State University, Cailie Logue's exceptional talent and impressive personal bests have garnered widespread recognition. With a scorching 4 minutes and 36.46 seconds in the mile, a breathtaking 9 minutes in the 3K, a lightning-fast 15 minutes and 35 seconds in the 5K, and an incredible 32 minutes and 19 seconds in the 10K, Callie's speed, endurance, and unwavering determination have propelled her to the forefront of collegiate running.

Beyond the impressive numbers, Cailie's accolades speak volumes about her dedication and commitment to excellence. As a four-time First-Team All-American, including two honors in cross country and two in outdoor track, and a recipient of 13 Big 12 Championships, Callie has earned her place among the elite athletes in the nation.

In this episode, we delve into Cailie's running journey, uncovering the mindset, training regimen, and strategies that have propelled her to such remarkable heights. We explore her preparation for race day, her ability to manage nerves and pressure, and her unwavering commitment to continuous improvement.

Join us as we step into the world of Cailie Logue, gaining insights into her extraordinary achievements, her mindset, and the lessons learned along the way. Discover the passion, resilience, and unwavering commitment that have driven Callie to consistently push her limits and redefine what is possible.

Whether you're an aspiring athlete, a running enthusiast, or simply seeking inspiration, this episode is sure to captivate and motivate you. Cailie's story is a testament to the power of dedication, perseverance, and the pursuit of greatness.

Tune in to the XLR8 Performance Lab podcast as we uncover the remarkable journey of Callie Logue, an exceptional athlete who continues to unleash greatness on the track and beyond.

Send us Fan Mail

Join us on an inspiring episode of the XLR8 Performance Lab podcast as we dive into the incredible journey of Kiki Connell, a standout runner with an unwavering passion for the sport. In this captivating conversation titled "From Talent to Triumph: Unveiling Kiki Connell's Inspiring Running Journey," we unravel the story of a remarkable athlete who has risen to prominence in both high school and college running.

Kiki's love for running began at an early age, and through her dedication and hard work, she soon realized her natural talent for the sport. As a standout athlete in Charles City High School, she left an indelible mark, holding numerous school records and captivating audiences with her exceptional performances.

Continuing her journey at Iowa State University, Kiki has proven her mettle as a two-time All-Conference Big 12 athlete in the steeplechase and an MVC All-Conference athlete in cross country (At UNI). Balancing her athletic pursuits with academic excellence, Kiki has been recognized as an Academic All-American, showcasing her commitment to both sport and education.

In this episode, we delve into Kiki's running journey, exploring her experiences in high school and college. We uncover the factors that influenced her college decision, the challenges she faced, and the differences that have made an impact on her performance at the collegiate level.

We also gain insights into Kiki's race-day preparation routine, discovering how she prepares herself physically and mentally for high-stakes races. Additionally, we explore her approach to nutrition, managing nerves, and thriving under pressure in championship events.

As we wrap up the conversation, Kiki shares her future goals in the running world and reflects on a particularly memorable race that holds a special place in her heart. She also imparts valuable advice to her younger self and offers guidance to aspiring athletes starting their own running journeys.

Join us as we celebrate the inspiring story of Kiki Connell, a true embodiment of determination, resilience, and triumph. Whether you're a runner, an aspiring athlete, or simply seeking motivation, this episode will ignite your passion and inspire you to chase your dreams relentlessly.

Send us Fan Mail

Join us on the XLR8 Performance Lab podcast for an empowering episode as we delve into the extraordinary journey of Addison Dorenkamp, a true symbol of resilience and triumph. In this thought-provoking conversation titled "From Doubt to Dominance: Addison Dorenkamp's Path to Overcoming Mental Challenges in Running," we uncover the inspiring story of a remarkable athlete who turned self-bestowed pressure into a thing of the past.

As a back-to-back state champion in the 1500 meters and 3000 meters, Addison's speed, endurance, and remarkable personal bests of 9 minutes and 36 seconds in the 3,000 meters, 4 minutes and 31 seconds in the 1500 meters, and 4 minutes and 51 seconds in the full mile, have cemented her as a force to be reckoned with. Yet, it is her journey of overcoming mental blocks and pressure that truly sets her apart.

In this episode, we explore Addison's struggles with self-imposed expectations and the pressures she faced during the cross-country season. Candidly sharing her experiences, Addison takes us on her transformative path from doubt to dominance, offering invaluable insights into the power of a resilient mindset.

Discover how Addison overcame mental hurdles, redefined the concept of pressure, and harnessed her inner strength to thrive on the track. Her journey serves as a guiding light for all aspiring athletes and individuals striving to overcome their own mental challenges.

Join us as we uncover the strategies, techniques, and mindset shifts that allowed Addison to rise above her doubts and emerge as a triumphant athlete. Gain practical tools to navigate the mental aspect of performance and find inspiration in Addison's unwavering determination to unlock her full potential.

Whether you're a runner, athlete, or simply seeking ways to overcome mental barriers, this episode will provide valuable insights and inspiration. Prepare to be motivated, challenged, and inspired by "From Doubt to Dominance: Addison Dorenkamp's Path to Overcoming Mental Challenges in Running" on the XLR8 Performance Lab podcast.

Send us Fan Mail

Join us for a riveting episode of [Your Podcast Name] as we delve into the inspiring legacy of Paityn Noe, an extraordinary high school runner hailing from Iowa. In this captivating exploration titled "A Class of Her Own: Paityn Noe's Legacy as Iowa's High School Running Legend," we uncover the awe-inspiring journey of a young athlete who has carved her name in the annals of Iowa's running history.

With a blistering mile time of 4 minutes and 43 seconds, coming incredibly close to the all-time Iowa record, Paityn's talent and determination have propelled her to unparalleled heights. Her remarkable performance in the 1500m, surpassing the legendary Shelby Houlihan's Iowa record, showcases her speed and prowess on the track.

But Paityn's accomplishments extend beyond record-breaking runs. A standout cross-country runner, she achieved an impressive 10th-place finish at NXN and a remarkable 3rd-place finish at Champs Sports Nationals. With an impressive collection of six state titles and three Drake titles, Paityn's dominance in the sport is undeniable.

Throughout this episode, we dive into the mindset, training regimen, and resilience that have contributed to Paityn's remarkable success. We gain insights into her pre-race routine, her ability to handle pressure in high-stakes races, and how she perseveres through setbacks and disappointments.

We also explore the role of coaches and teammates in Paityn's journey, delving into the importance of collaboration and shared goals in her remarkable achievements. Additionally, we touch upon the balance between rest, recovery, and training, as well as strategies for staying healthy and injury-free.

Paityn Noe's name has become synonymous with greatness in Iowa's high school running scene. Her awe-inspiring performances have sparked discussions about her place among the best runners in the state's history. Join us as we celebrate her remarkable legacy, drawing inspiration from her dedication, tenacity, and unwavering pursuit of excellence.

Don't miss out on this captivating episode of [Your Podcast Name], where we honor the remarkable journey of Paityn Noe, a true Iowa high school running legend.

In this inaugural episode of our new series on sleep and running performance, Riley Witt delves deep into the science of sleep and why it's a game-changer for athletes, especially runners. We explore the different stages of sleep, their functions, and how they contribute to physical recovery and cognitive function. We also discuss the specific importance of sleep for athletes, including its impact on performance, recovery, and injury risk. Backed by research and real-world examples, we make a compelling case for why sleep should be a top priority in any runner's training regimen.

This episode is brought to you by NeroSlumber Solutions, your one-stop shop for all things sleep. Whether you're looking for top-of-the-line sleep gadgets, expert advice on sleep hygiene, or personalized sleep coaching, NeroSlumber Solutions has got you covered. Visit their website to learn more and start your journey towards better sleep and better running performance.

Riley's favorite of their products is their OptiShield BlueBlock Eyewear

Tune in, learn about the power of sleep, and get ready to transform your running performance one night at a time.