Human Performance Outliers Podcast with Zach Bitter

This topic episode dives into working out when sick and when it is okay to resume training, and the reason and application of cool downs, with a final consideration about long cool downs. Thanks to  Hans Weber & Jonas Narkeliūnas for submitting these topics.  LMNT: drinkLMNT.com/HPO HPO Sponsors: zachbitter.com/hposponsors Support HPO: zachbitter.com/hpo  HPO Patreon: patreon.com/HPOpodcast Zach’s Coaching: zachbitter.com/coaching Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Cool down research

Paul Laursen is an author, endurance coach, high-performance consultant and entrepreneur. He has used and coached athletes on low carbohydrate nutrition. He was formerly employed as the Physiology Manager for High Performance Sport New Zealand, and has retained his former joint role as Adjunct Professor of Exercise Physiology at Auckland University of Technology. He is also the co-founder and CEO of HIIT Science and Athletica. LMNT: drinkLMNT.com/HPO Support HPO: zachbitter.com/hpo  HPO Patreon: patreon.com/HPOpodcast Zach’s Coaching: zachbitter.com/coaching Paul: paullaursen.com - hiitscience.com - athletica.ai Tw: @pualblaursen  Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

For this episodes, I dig into a couple of listener suggested topics.  1) Optimal training time and structuring volume and frequency 2) Timeline to recover from a race Support HPO: zachbitter.com/hpo  Zach’s Coaching: zachbitter.com/coaching HPO Patreon: patreon.com/HPOpodcast Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

Nicole Bitter returns after her second place finish to Courtney Dauwalter at the Bandera 100 Kilometer. The Bandera 100 Kilometer hosts one of the Golden Ticket races, where the top two men and women received invites into the highly competitive Western States Endurance Run 100 Mile (WSER). Nicole reflects on what it took to move up the field over the day, and punch her ticket to WSER. Some focus includes: the mental side of preparing for these long ultra endurance events, how lifestyle impacts race performance, implementing alternative training options, and how a sprained ankle midway between Javelina 100 Mile and Bandera 100 Kilometer impacted her preparation.  Support HPO: zachbitter.com/hpo  Zach’s Coaching: zachbitter.com/coaching Nicole: IG: @nkbitter FB: facebook.com/nicole.kalogeropoulos Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Tiktok: @zachbitter

I recently came back from a trip to the Midwest where I grew up. During this trip the temps dipped to -47F wind chill on one of the mornings. This inspired me to record an episode with some tips for running in cold weather, things to consider, and some stories of very cold training sessions.  HPO Sponsors: zachbitter.com/hposponsors Magnesium Breakthrough: https://magbreakthrough.com/human promo code: HUMAN10 BON CHARGE: boncharge.com/HPO promo code: HPO (20% off) Support HPO: zachbitter.com/hpo  HPO Patreon: patreon.com/HPOpodcast Zach’s Coaching: zachbitter.com/coaching Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

For this episode, I look at some interesting research on exogenous ketones. Topics included: satiety, body composition, blood sugar impact, performance, and dependency.  HPO Sponsors: zachbitter.com/hposponsors Magnesium Breakthrough: magbreakthrough.com/human promo code: HUMAN10 BON CHARGE: boncharge.com/HPO promo code: HPO (20% off) Support HPO: zachbitter.com/hpo  HPO Patreon: patreon.com/HPOpodcast Zach’s Coaching: zachbitter.com/coaching Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Research Links: https://examine.com/other/exogenous-ketones/#research-feed & https://pubmed.ncbi.nlm.nih.gov/35614576/

Dr. Spencer Nadolsky is an Obesity and Lipid Specialist Physician, Medical Director of @joinsequence. Dr. Karl Nadolsky is an Endocrinologist, and diplomate of the American Board of Obesity Medicine. They are both former D1 wrestlers, co-hosts of the Docs Who Lift Podcast. Both use a low carbohydrate diet, at times, with their patients, but willingly push back when they believe advocates go beyond its value. We discuss this, as well as things to be mindful of when using continuous glucose monitors.  HPO Sponsors: zachbitter.com/hposponsors LMNT: drinkLMNT.com/HPO Athletic Greens: athleticgreens.com/HPO Support HPO: zachbitter.com/hpo  HPO Patreon: patreon.com/HPOpodcast Zach’s Coaching: zachbitter.com/coaching Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Karl: docswholift.com IG @drkarlnadolsky Tw: @DrKarlNadolsky  Spencer: bigrocksnutrition.com IG: @drnadolsky Tw: @DrNadolsky  Docs Who Lift Podcast: anchor.fm/docswholift

For this episode I break down how things went at the Brazos Bend 100 mile. I highlight the biggest hurdle of the day and how it impacted my race. I also go over my post race recovery process and what to consider before getting back into training. HPO Sponsors: zachbitter.com/hposponsors LMNT: drinkLMNT.com/HPO Magnesium Breakthrough: magbreakthrough.com/human promo code: HUMAN10 Support HPO: zachbitter.com/hpo  HPO Patreon: patreon.com/HPOpodcast Zach’s Training Plans: zachbitter.com/training-plans Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

For this episode, I break down my full training block after rehabbing my right ankle, and how I arrived at deciding to do the Brazos Bend 100 Mile. HPO Sponsors: zachbitter.com/hposponsors LMNT: drinkLMNT.com/HPO BON CHARGE: boncharge.com/HPO promo code: HPO (20% off) Support HPO: zachbitter.com/hpo  HPO Patreon: patreon.com/HPOpodcast Zach’s Coaching: zachbitter.com/coaching Zach's foot & ankle routine: https://www.youtube.com/watch?v=_RJ6ftMBB4A&t=8s  Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

Brodie has a bachelor of Health Science and Masters of Physiotherapy. He is the Founder of The Run Smarter Series, and hosts the Run Smarter Podcast. In this episode, we dove into topics from Brodie's new book, "Run Smarter: Evidence-Based Guidance and Expert Opinions to Help You Survive & Thrive as a Runner." These topics include: Detecting and Managing Early Signs of Injury, Training Basics for Injury Reduction, Strength Training and Cross Training. HPO Sponsors: zachbitter.com/hposponsors BiOptimizers: bioptimizers.com/human promo: HUMAN10 BON CHARGE: boncharge.com/HPO promo code: HPO (20% off) Support HPO: zachbitter.com/hpo  HPO Patreon: patreon.com/HPOpodcast Zach’s Coaching: zachbitter.com/coaching Brodie: runsmarter.online IG: @runsmarterseries  Tw: @BrodieSharpe FB: @TheRunSmarterPodcast Book: Run Smarter    Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Tiktok: @zachbitter