Zach Bitter is a professional endurance athlete, specializing in ultramarathons. He is also a coach and host of the Human Performance Outliers Podcast. He has broken world records for the 100-mile run and the 12-hour run, won four National Championships, and participated on Team USA 100 KM Road three times. In this episode, we dive deep into the topic of exogenous ketones. There is a lot of hype around these products, so I wanted to get to the bottom of it. Zach brings a wealth of knowledge and experience to the world of endurance nutrition. Hopefully this episode can clear up some things if you are looking to utilize ketones for your training or races.  Zach’s Podcast with Brendan Egan, PhD: https://zachbitter.com/hpo-episode-381 FOLLOW THE PODCAST: https://podcasters.spotify.com/pod/show/jeremy-miller80 DONATE TO PROJECT PURPLE💜: https://donate.projectpurple.org/fundraiser/5098654 SPONSORS: - Previnex Vitamins: https://www.previnex.com/?rfsn=7781184.5e1540e Get 15% off with code JMILLER - Switchback Electrolytes: ⁠https://bit.ly/47Kyiyc - 2Before Endurance Powder: ⁠⁠https://2before.com/jeremy-podcast ⁠Save $10 with code JMILLER FOLLOW ZACH: - Instagram: https://www.instagram.com/zachbitter/ - Podcast: https://zachbitter.com/hpo - Website: https://zachbitter.com/ FOLLOW JEREMY: - Instagram: https://www.instagram.com/jeremymille.r/ - YouTube: https://www.youtube.com/@jeremy.miller - Website: https://www.jeremymiller.io/ TIMESTAMPS: (00:00:00) Intro (00:01:20) Previnex [AD] (00:02:30) Switchback [AD] (00:04:20) 2Before [AD] (00:05:30) Zach’s Experience with Exogenous Ketones (00:09:00) Ketone Esters vs Salts vs Diol (00:18:00) How to Test Your Ketone Levels (00:24:30) Which Type of Ketone is Best? (00:27:00) Zach’s Personal Experiences (00:29:00) Fueling with Ketones vs Carbs (00:39:00) Zach’s Ketone Protocol (00:43:30) Why Esters are Superior (00:46:00) Testing Ketones in Training & Races (00:53:40) Focus on the Big Things (01:01:00) Noticeable Differences? (01:05:00) Benefits of Caffeine (01:07:00) Ketone Protocol in a Race Setting (01:11:00) 100-mile World Record Attempt (01:14:30) Ketone “Prescription” (01:20:00) Is Ketone IQ Good? (01:24:00) Other Supplements Zach Uses? (01:34:00) Training for 100-mile World Record (01:43:00) Strength Training Protocol (01:52:00) Episode Wrap up