Dr. Kyle Gillett discusses the effects of endurance training on hormones, optimizing hormone levels, and his 6 pillars of health. Topics include low FSH, low estradiol, TRT pros & cons, impact of body fat percentage on overtraining, blue zones, weightlifting, intermittent fasting, and growth hormones.

In this episode I break down the four R's of recovery: Rehydrate, Refuel, Repair, and Rest. These will help speed up recovery after a race or hard training session and allow you to come back faster and stronger. Link to the study referenced: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7796021/ Carb Loading Calculator: https://www.featherstonenutrition.com/carb-loading/ SPONSORS - Exakt Health: https://bit.ly/3EWIiY9 - Switchback Electrolytes: ⁠https://bit.ly/47Kyiyc - 2Before Endurance Powder: ⁠⁠https://2before.com/jeremy-podcast ⁠ Save $10 with code JMILLER FOLLOW JEREMY: - Instagram: https://www.instagram.com/jeremymille.r/ - YouTube: https://www.youtube.com/@jeremy.miller - Website: https://www.jeremymiller.io/ - Strava: https://www.strava.com/athletes/49516157 TIMECODES: (00:00:00) Intro - The 4 R's (00:04:00) Exakt Health [AD] (00:05:010) Switchback [AD] (00:07:00) 2Before [AD] (00:09:00) Rehydrate (00:11:30) Refuel (00:14:30) Repair (00:21:40) Rest (00:28:40) Active Recovery (00:35:00) Upcoming Races (00:39:00) Conclusion

In this episode I recap my experience at the 2023 Chicago Marathon, where I ran a new PR of 2:44:11. I also answer lots of questions that you all submitted on my Instagram. SPONSORS - Switchback Electrolytes: ⁠https://bit.ly/47Kyiyc - 2Before Endurance Powder: ⁠⁠https://2before.com/jeremy-podcast ⁠ Save $10 with code JMILLER FOLLOW JEREMY: - Instagram: https://www.instagram.com/jeremymille.r/ - YouTube: https://www.youtube.com/@jeremy.miller - Website: https://www.jeremymiller.io/ - Strava: https://www.strava.com/athletes/49516157 TIMECODES: (00:00:00) Intro (00:02:06) Switchback [AD] (00:03:58) 2Before [AD] (00:05:30) Recap (00:08:00) Race Week Sleep Tips (00:10:30) Mindset During Race Week (00:14:10) Pre-Race Nutrition + Carb Load (00:18:48) Pacing Strategy (00:22:15) Race Nutrition (00:27:20) GPS Issues? (00:28:10) Weaving in & Out of Crowds (00:30:00) Prevent Chafing (00:32:20) Bathroom Breaks (00:33:20) My HR was So High… (00:36:20) Prevent Cramps (00:38:10) Avoid Bonking/The Wall (00:39:30) Mindset When it Gets Hard (00:43:00) Chicago vs Boston vs Eugene (00:47:10) This Marathon vs My First Marathon (00:50:40) How to Run Chicago +Tips (00:54:00) What Did I Change to PR? (00:55:30) Recovery Post Marathon (01:02:50) How to Run a Sub 3 Marathon (01:05:10) Balance Training with Life (01:08:00) Winter +Off-Season Training (01:10:15) Upcoming Goals (01:13:20) Conclusion

Drew B. Darby is a filmmaker, photographer and creative producer based in Austin, TX. His work is focused on connecting athletic performance with life's persistent questions. He has worked on projects with elite athletes like Sally McCrae and well-known brands like Camelbak. SPONSORS - Switchback Electrolytes: ⁠https://bit.ly/47Kyiyc - 2Before Endurance Powder: ⁠⁠https://2before.com/jeremy-podcast ⁠ Save $10 with code JMILLER FOLLOW DREW: - Instagram: https://www.instagram.com/drewbdarby/ - Website: https://www.drewbdarby.com/ FOLLOW JEREMY: - Instagram: https://www.instagram.com/jeremymille.r/ - YouTube: https://www.youtube.com/@jeremy.miller - Website: https://www.jeremymiller.io/ TIMECODES: (00:00:00) Intro (00:01:52) Switchback [Ad] (00:03:40) 2Before [Ad] (00:05:42) What Does the "B" Stand For? (00:06:50) First Camera (00:11:15) First Video Project (00:16:50) Filmmaking Inspiration (00:23:00) Do You Need Film School? (00:28:00) Working for a Production Company (00:33:00) Freelance Work (00:38:50) Getting into Trail Media (00:46:30) Working in Obscurity (00:57:10) Working for a Non-Profit (01:06:00) Prison Stories (01:14:00) Meeting Famous People (01:19:00) Getting into Running Media (01:27:00) Biggest Project To-Date (01:31:10) Behind the Scenes of Trail Films (01:36:00) Fiction vs Non-Fiction (01:40:00) Feature Films for Running (01:45:00) Leaving Staff Job for Freelance (01:53:00) Tips for Creativity (02:02:00) Upcoming Projects (02:05:00) Long-Term Goals (02:10:45) Conclusion

Jayden Lee is a cancer survivor and ultramarathon runner. He was diagnosed with cancer at the age of 16 and went through 3.5 years of chemotherapy at BC Children's Hospital. He has since gone through other adversity like loosing his mom, and one of his best friends. On October 6, he is running 100 miles from the BC Children's Hospital to his home with hopes to raise $150,000. DONATE HERE: https://secured.bcchf.ca/registrant/mobile/mobilePersonalPage.aspx?registrationID=5218646&langPref=en-CA&fbclid=PAAaY6NSd57358SeIyjvajZh1x-uAu-7j8K-qKeDb6HLFixomgN9adXb5GBU8_aem_ARlQIOkqbGp683kMnayKZ2-D8vo_xW5l7nLTxuSX9VPhAP--9sjB6hEcR0IUFB8Nt6k&Referrer= SPONSORS - Switchback Electrolytes: ⁠https://bit.ly/47Kyiyc - 2Before Endurance Powder: ⁠⁠https://2before.com/jeremy-podcast ⁠ Save $10 with code JMILLER FOLLOW JAYDEN: - Instagram: https://www.instagram.com/_jaydenlee/ - Donate: https://secured.bcchf.ca/registrant/mobile/mobilePersonalPage.aspx?registrationID=5218646&langPref=en-CA&fbclid=PAAaY6NSd57358SeIyjvajZh1x-uAu-7j8K-qKeDb6HLFixomgN9adXb5GBU8_aem_ARlQIOkqbGp683kMnayKZ2-D8vo_xW5l7nLTxuSX9VPhAP--9sjB6hEcR0IUFB8Nt6k&Referrer= FOLLOW JEREMY: - Instagram: https://www.instagram.com/jeremymille.r/ - YouTube: https://www.youtube.com/@jeremy.miller - Website: https://www.jeremymiller.io/ TIMECODES: (00:00:00) Intro (00:02:18) Switchback [Ad] (00:04:05) 2Before [Ad] (00:06:15) Jayden's Cancer Story (00:12:10) Day of Diagnosis (00:17:50) Chemo Therapy (00:21:42) "Why Me?" (00:27:50) Jayden's 100km Run (00:32:10) Mom's Unexpected Passing (00:35:05) Highs & Lows (00:42:10) Best Friend Passing (00:47:25) The 100 Mile Run (00:43:10) Dealing with Life's Adversity (01:03:00) Living in Chilliwack (01:05:55) Conclusion

Pierce Showe is a running coach and ultra-endurance athlete. He is the youngest person to complete Ultraman Arizona and will soon be the youngest person to complete the Triple Crown of 200-mile races. In this episode, we talk about Pierce completing Ultraman Arizona, how to conquer difficult things, how to build mental stregnth, how he's completing the Triple Crown of 200's, and much more. SPONSORS - Switchback Electrolytes: ⁠https://bit.ly/47Kyiyc - 2Before Endurance Powder: ⁠⁠https://2before.com/jeremy-podcast ⁠ Save $10 with code JMILLER FOLLOW PIERCE: - Instagram: https://www.instagram.com/pierceshowe/ - Website: https://www.pierceshowe.com/ FOLLOW JEREMY: - Instagram: https://www.instagram.com/jeremymille.r/ - YouTube: https://www.youtube.com/@jeremy.miller - Website: https://www.jeremymiller.io/ TIMECODES: (00:00:00) Intro (00:02:00) Switchback [Ad] (00:03:50) 2Before [Ad] (00:05:31) Prayer + Intro (00:09:25) Doing Hard Things + Perspective (00:14:10) Advice to New Runners (00:16:30) The First 200 - Tahoe (00:25:40) Sleep Strategy (00:29:45) Almost Quitting (00:36:00) Power of Perspective (00:45:50) Importance of Patience (00:55:00) Pierce + Worship Music Story (00:59:45) The Second 200 - Bigfoot (01:04:10) Building Mental Strength (01:09:20) Thoughts During a Race (01:17:35) Recovery Between Races (01:20:40) Breaking Your Own Beliefs (01:40:35) Upcoming - Moab 240 (01:47:10) Ultimate Goal for Pierce (01:51:00) Connect with Pierce

Luc Zoratto is a sober marathon-runner who struggled with alcohol use disorder for 15 years. He has now been sober for over 6 years. He's also a dad, husband, and Alcohol-Life Coach with a mission to help people achieve their best in a life that isn’t dominated by alcohol and drugs. Luc is based in Toronto, Canada. SPONSORS - Switchback Electrolytes: ⁠https://bit.ly/47Kyiyc - 2Before Endurance Powder: ⁠⁠https://2before.com/jeremy-podcast ⁠ Save $10 with code JMILLER FOLLOW LUC: - Instagram: https://www.instagram.com/marathon2sobriety/ - Website: https://www.marathon2sobriety.ca FOLLOW JEREMY: - Instagram: https://www.instagram.com/jeremymille.r/ - YouTube: https://www.youtube.com/@jeremy.miller - Website: https://www.jeremymiller.io/ TIMECODES: (00:00:00) Intro + Sponsors (00:01:24) Luc's Backstory (00:04:35) Should Drinking Age Change? (00:07:40) Where Insecurity Comes From (00:10:00) Why is Drinking Socially Accepted? (00:18:50) Health Consequences of Drinking (00:23:10) Typical Day of Drinking (00:29:10) Hockey Career (00:37:15) Getting into Running + Finding Sobriety (00:49:00) Leading by Example as a Parent (00:54:40) First Marathon + BQ (01:01:20) Future Running + Life Plans (01:08:20) Boston Marathon Experience (01:14:20) Conclusion + Wrap Up

Jeff Browning is a legendary ultramarathon runner, coach, husband, and father. He has over 40 career ultra wins—29 of those at the 100-mile plus distance, making him 2nd in the world for the most 100 mile wins in history. SPONSORS - Switchback Electrolytes: ⁠https://bit.ly/47Kyiyc - 2Before Endurance Powder: ⁠⁠https://2before.com/jeremy-podcast ⁠ Save $10 with code JMILLER FOLLOW JEFF: - Instagram: https://www.instagram.com/gobroncobilly/ - Website: https://www.gobroncobilly.com/ FOLLOW JEREMY: - Instagram: https://www.instagram.com/jeremymille.r/ - YouTube: https://www.youtube.com/@jeremy.miller - Website: https://www.jeremymiller.io/

Omid Ebrahimi is a Registered Physiotherapist and running coach based in Toronto, Ontario. He specializes in integrating run coaching with principles of physiotherapy, to improve overall performance and minimize injury risk. SPONSORS - Switchback Electrolytes: ⁠https://bit.ly/47Kyiyc - 2Before Endurance Powder: ⁠⁠https://2before.com/jeremy-podcast ⁠ Save $10 with code JMILLER FOLLOW OMID: - Instagram: https://www.instagram.com/ebrahimi0_/ - Sabr Running: https://www.instagram.com/sabrrunning/ 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 (00:01:24) Physiotherapy Background (00:06:10) Importance of Glutes (00:11:20) How to Stay Injury Free (00:14:30) Static vs Dynamic Stretching (00:17:50) Best Strength Exercises (00:22:30) Best Mobility Exercises (00:29:00) Barefoot Shoes & Strengthening Feet (00:35:00) Recovery Methods (00:40:10) Strength Training Routine (00:48:30) How to Recognize Injuries (00:54:00) Cross Training When Injured (00:57:30) Lift or Run First? (01:02:20) Training Based on Feel (01:07:00) IT Band Syndrome (01:11:00) Runner's Knee (01:14:50) Shin Splints (01:20:00) Soleus (01:22:50) Achilles Tendonitis (01:25:00) Episode Summary (01:27:40) Omid's Vision (01:31:20) Conclusion

Weston Paul is the Director of Business Development for MTN TOUGH Fitness Lab, a fitness app designed for mountain athletes. He's also a father, husband, outdoorsman, and ultramarathon runner. SPONSORS - Switchback Electrolytes: ⁠https://bit.ly/47Kyiyc - 2Before Endurance Powder: ⁠⁠https://2before.com/jeremy-podcast Save $10 with code JMILLER FOLLOW WESTON: - Instagram: https://www.instagram.com/westonjpaul/ - MTN TOUGH Fitness Lab: https://mtntough.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 (00:01:24) Living in Montana (00:06:50) Outdoorsman Background & Childhood (00:17:00) Getting into Running + First Ultramarathons (00:30:50) 100 Mile Races (00:52:10) Growth of Trail Running (01:00:30) Weston's Diet & Nutrition (01:05:50) MTN Tough Fitness Lab (01:33:30) Conclusion